17 Apr 2018 – WOD

WORKOUT OF THE DAY

A) Gymnastics

10-15 minute AMRAP, for quality:
3 Strict pull-ups
3 Strict knees to elbows
3 Strict toes to bar

* Wear a weight vest if you are a ninja

B) Conditioning

5 rounds for max reps:
1 minute: Bike/row for calories
1 minute: Wall balls (9/6 kg)
1 minute: Double unders
1 minute: Rest

ENGINE WORK: AEROBIC CAPACITY

A) Row

Work with a partner, complete 8 x 400m (each)

* Rest while your partner works
* Start at faster than 5km PB pace, aim to increase the pace on every round.