WOD 02/26/17

A1: 3 Minutes Row

A2: 2 RFQ of:

10 Each Alternating Walking Samson
10 Each Groiner
5 Inch Worm
10 Hollow Rock
10 Superman Rock
@ easy tempo and pace.

B: Weighted Dip – 4,3,2,4,3,2

Max or sets accross; @21X2
5 Minutes to build up + @ Tempo, choose a weight for a set of 4. Go a little heavier for a set of 3, then a little heavier for a set of 2. Go back to a set of 4 a little heavier than the first set. Repeat for a set of 3 then 2 resting as needed.

The goal is to go heavier than the first wave, on each set of the second wave.

C1: 3 Rounds of:

3 Calorie Bike
5 WallBall

@ Same pace you intend to use for C2; Rest 30 Seconds Between Rounds and 3 Minutes Before C2.

C2: 27/21/15/9 RFT of:

Bike Calories
WallBall (20#-10’/14#-9′)
@80% Sustainable Pace; Resting 90 Seconds Between Rounds.