04 July 2016 – WOD

WORKOUT OF THE DAY

A) Conditioning: Cardiac Output (Gymnastic bias) - Wk 3/4

12 x 3 minutes on : 1 minute rest, alternate between A1, A2 and A3:

A1) 400m Run
10 Box jumps (24/20 in) 
Max chest to bar pull-ups, in remaining time

A2) 100 Double-unders (or 90 seconds of skipping)
10 Burpees
Max ring dips, in remaining time

A3) 15/12 Calorie row
20 Wall balls (9/6 kg)
Max toes to bar, in remaining time