6/4/16 – "The Big House"

Group Warm up 

Group Mobility 

Strength 

3×4 @ 60% of 1rm front squat – rest 1:30 between sets. 

WOD (Workout of the day) 

“The Big House”

With a running clock complete the following:

0:00 – 15:00

 3 Rounds of:

500m row & 400m run.

15:00 – 30:00

3 Rounds of:

30/20 Calories on the Assault bike 

20 Russian Kettle bell swings 70/53lb

10 Pull ups 

30:00 – 35:00 

Max effort wall ball shots 

*Score is total number of wall balls completed. 

 

 

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