Wednesday 12.13.17 Rail Yard Fitness

Warm-up

PARTNER UP!!
Rolling 100’s- 5 rounds each- row to 100,
every meter over and under=burpees

Metcon

(AMRAP – Rounds and Reps)
7 AMRAP- “The Ball”
7 wall balls
7 ball sit ups
7 OH ball lunges
1 min rest
7 AMRAP- “The Bell”
7 KB swings
7 goblet squats
7 russian twist
1 min rest
7 AMRAP- “The Dumbbell”
7 DB squats
7 DB skiers
7 Bicep curls
By | 2017-11-29T20:58:03-05:00 December 12th, 2017|Endurance|Comments Off on Wednesday 12.13.17 Rail Yard Fitness