Everyone loves running!!
WOD
“Long Gone”
5 Rounds:
1 Minute Wallballs (20/14#)
1 Minute Dumbbell Snatches (50/35#)
1 Minute Calorie Bike or Row
1 Minute Rest
* Score is lowest rep total across the five rounds.
Accessory Work
1. Ring Muscle-ups
5min AMRAP:
25 Double Unders, 1 Ring Muscle-ups
25 Double Unders, 2 Ring Muscle-ups
25 Double Unders, 3 Ring Muscle-ups
….and so on…
* Continue to add 1 Ring Muscle-up every round.
2. Body Armor
5 Supersets:
10 Barbell Bench Press
10 Romanian Deadlifts
* Rest 2 minutes between rounds.
