Warm-up:
5 min. Bike
Wall Hurdles
Walking Lunge with Twist and GMQuad. Leg Series
20 max height Wall Balls
WOD:
Three rounds for time of:
Knees to elbows, 21 reps
1 1/2 pod Kettlebell swing, 21 reps
Push-ups, 21 reps
20 inch Box jump, 21 reps
Back extension, 21 reps
Walking lunge, 150 ft
1 1/2 pod Kettlebell swing, 21 reps
Push-ups, 21 reps
20 inch Box jump, 21 reps
Back extension, 21 reps
Walking lunge, 150 ft
LW: 27:18
Cool Down:
Run 1/4 mile
Comments:
I wanted to do this WOD, since I was sick when Craig did it in late September. I wish I had done it in a faster time, but It was just good to do a Metcon like this.
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