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Home / Uncategorized / SATURDAY NIGHT! / “LLAMAS” WOD 10/12/17

SATURDAY NIGHT! / “LLAMAS” WOD 10/12/17

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WARM UP:

400 M. Run

10 Walking High Knee Holds 

10 Walking Flamingos 

10 Walking Lunges 

10 Inch Worms 

10 Side Lunges 

10 High Kicks

Then:

Mobility 

SKILL:

8 Round (Tabata)

HSPU

BB Bent Row

*Alternate movements.

**ADV = SHSPU

WOD:

“LLAMAS”

For Time: (25 Min. Cap)

1K Hill Run

40 HSPU

800 M. Run

10 Prowler Pushes (40 Ft.)

400 M. Run

40 In Place Lunges w/ Plate O.H. (45/35) (35/25) (25/15) (15/5)

200 M. Run

10 D-Ball Cleans (150/100) (100/80) (80/50) (50/35)

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