Tuesday, 11 August 2009

Monday madness - WoD - 11/8/09

Ballistic warmup

phase 1

1 mile moderate pace

phase 2

Row
Wallball
Pullups
K.B swing
Jumping squats

x 5

each station is performed for 1 min, you have 15 secs to get to next station(allow smooth transfer for rowers) once 5 staions have been completed you have 90sec recovery

scale to suit

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