salisboss
RIP Jake 8/17/01-9/21/14
Tonight's Workout
Ladder Up
(1,2,3, etc…): 7 Mins
1) Box Jumps
2) Box Squat
WOD
3 RFT : 15 min cap
20 Alternating Single Arm KB Swings (20 each arm: 40 total)
15 KB Rows (in Lunge position) *15 rows each arm: 30 total
10 Plank Hand Step-ups
(get into push-up plank position and walk one arm at time up onto 45# plate, then off: Keep arms straight throughout movement)
5 Wall Walks
Finisher
3 RFT: 7 min Cap
50 Mountain Climbers
20 Ab-mat Situps
Ladder Up
(1,2,3, etc…): 7 Mins
1) Box Jumps
2) Box Squat
WOD
3 RFT : 15 min cap
20 Alternating Single Arm KB Swings (20 each arm: 40 total)
15 KB Rows (in Lunge position) *15 rows each arm: 30 total
10 Plank Hand Step-ups
(get into push-up plank position and walk one arm at time up onto 45# plate, then off: Keep arms straight throughout movement)
5 Wall Walks
Finisher
3 RFT: 7 min Cap
50 Mountain Climbers
20 Ab-mat Situps