WOD 7/3/19

 

Intermediate

Strength:

4 Rounds –

5 Back squats

6 Dumbbell chest presses

Muscular Endurance:

4 Rounds –

Supinated pull-up hold x 15 sec

Barbell chair pose x 15 sec (heavy)

Handstand x 20 sec

Hollow body x 30 sec

Metabolic Conditioning:

Complete 4 rounds for time –

8 Tire flips

10 Dumbbell burpees

20 Russian twists

Beginner

Strength:

4 Rounds –

5 Back squats

6 Dumbbell chest presses

Muscular Endurance:

4 Rounds –

Supinated inverted row hold x 15 sec

Chair pose x 15 sec (heavy)

Plyo-box pike x 20 sec

Hollow body x 20 sec

Metabolic Conditioning:

Complete 4 rounds for time –

8 Partner tire flips

8 Burpees

15 Russian twists