WOD 12/20/17

 

Intermediate

Strength:

One arm row –

4 x 8 @ 25%

Muscular Endurance:

4 Rounds –

Pull-up hold x 12 sec

Handstand x 30 sec

Wall sit x 30 sec

Wall plank x 30 sec

Metabolic Conditioning:

8 Rounds –

6 Burpees

12 Sit-ups

Beginner

Strength:

One arm row –

4 x 8 @ 25%

Muscular Endurance:

4 Rounds –

Inverted row hold x 12 sec

Plyobox pike x 30 sec

Wall sit x 30 sec

Plank x 30 sec

Metabolic Conditioning:

8 Rounds –

4 Burpees

10 Sit-ups