Wednesday – WOD – 13/08/13

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Wednesday – WOD – 13/08/13

Rite of Passage

A1.  KB Swing
(4 x 15-20 reps)
A2.  KB Push Press
(4 x 10-12 reps each arm)
A3.  KB Lateral Lunge
(4 x 5-7 reps each leg)
A4.  Seated KB Twist feet elevated
(4 x 10-20 reps each side)

B.    4 RFT:

Burpees x 10 reps
Run x 200m
Rest 60seconds

Open

A.  20 minutes of Self Massage
Emphasis on sore muscles

B.  10 minutes of Skill Work
Light practice @ 50% RPE, if tired, skip this. If your mood is low, skip this. If sore, skip this. Pick a couple of gymnastic or barbell exercises and practice with a pvc or barbell at the absolute most.

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