Friday 6.29.18 Endurance WOD

Box Brief:
July 4th Holiday Hours
Click Here
https://bit.ly/2tiD7x8

Warm-up

10 inchworms
10 squats
10 snake ups
**the first set of burpees will complete warm up

Metcon

20 AMRAP
10 Burpees
10  banded ring dips
10 Gob Squats
Rest 3 minutes

10 AMRAP
50 Russian Twists (25/Side)
50 Mountain Climbers (25/Side)
25 Hollow Rocks
50 Flutter Kicks (25/Side)

Intent:
Faster paced workout today for the primary conditioning. Some leg heavy and high heart rate Assault Bike work tossed in with a little gymnastics to test your body control under fatigue. Following this is a core dominant workout to be take at around 70%. If you finish the workout before the 20:00 cap you will still rest until the 23:00 mark.

 

By | 2018-06-21T17:13:29-04:00 June 28th, 2018|Endurance|Comments Off on Friday 6.29.18 Endurance WOD