Thurs., Jan 5, 2017

WOD:

A.
Four sets of:

Walking Lunges with DBs x 20 steps @ 1010
(use the heaviest DBs you can handle while following the tempo prescription)
Rest 60 seconds
Side Plank Hold x 30-45 seconds each side
Rest 60 seconds

B.
For time:

400 Meter Run Row
immediately followed by…
Three rounds of:
10 Goblet Squats
10 Alternating Reverse Lunges with Kettlebell
immediately followed by…
400 Meter Run Row

CW: 7:16

LW: 8:15