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August 31 2016

30
Aug

August 31 2016

jen ristic

August 31 2016

Happy Birthday Jen! Looks like we have a Wacky Wednesday Mash-Up for you!

WOD(s)
RUNNING CLOCK
STARTING AT 0:00
WOD 1:

Every 1 min for 10 mins, alternating between:
10 Wall Balls, 20/14 lbs, 10/9 ft, FRX: pick load
20 Double Unders/ FRX: 60 Jump Rope Singles
REST 3 MINUTES
THEN
STARTING AT 13:00

WOD 2:
Complete as many rounds as possible in 7 mins of:
35 AbMat Sit-ups
35 Push-ups
REST 5 MINUTES
THEN
STARTING AT 25:00
WOD 3:
“Helen”
3 rounds for time of:
Run, 400 m
21 Kettlebell Swings, 1.5/1 pood
12 Pull-ups
*Modified version available on Beyond The Whiteboard.*

The fan-favorite mash-up is a great way to keep moving and to establish strong pacing protocols for future WODs. Allow the intensity to ramp up naturally and crush “Helen!”