Tim at the Mystic Triathlon using his fitness outside of the box!!
WOD
For Time:
100 Burpees
100 KB Swings (1.5/1.0 pood)
100 Abmat Sit-ups
* Partition reps as needed. Post time to the whiteboard.
Post WOD Accessory Work
3-4 Rounds for Quality:
10 KB One Arm Suitcase Deadlifts (each arm, same KB weight as WOD) DEMO
10 DB One Arm Power Row (each arm, you choose the weight) DEMO
20sec Supinated Grip Bar Hang (narrow grip) DEMO
15 Banded Good Mornings
* Work through 3-4 rounds for quality. For the KB suitcase deadlifts no need to stand on blocks, just go from the floor.
