18 July 2017 – WOD

louieburpee1864.jpg

A) Gymnastics

Every minute, for 12 minutes alternate between:
10 Arch to hollow rolls
12 Low ring rows
30-45 seconds of handstand walking

B) Conditioning

21-15-9
Thrusters (60/40 kg)
Pull-ups
Burpees

* Time cap: 18 minutes

ENGINE WORK: AEROBIC CAPACITY

A) Aerobic Capacity: Run

5 sets:
3 minutes @ easy/moderate pace
3 minutes @ recovery
1 minute rest

Pacing
Easy/Moderate = 5km PB Pace
Recovery = Anything slower!