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High Definition Fitness

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Monday, July 4, 2011

July 4, 2011 by Shawn

WARM UP:         Run 200m passing PVC to partner

                                20 tire flips with lateral jump

                                20 arm haulers

                                20 lunges

                                20 flutters

                                20 pull-ups

                                20 ft. handstand walk or wheelbarrow

 

WOD:    Sprint 200 meters

                Then: 11 Rounds for Time of:

                7 pushups w/hand release

                4 box jumps

                1 bar-over, anyhow

                7 squats

                7 sit ups

                6 dips

                Then:  Sprint 200 meters. 

The 200m sprints bookend the 11 rounds.

 


Filed Under: WODs

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