WOD 06/17/17

A: 5 Minutes of:
Ready To Run Series!

VIDEO 1: https://www.youtube.com/watch?v=Gyh5ZCLbSSk

VIDEO 2: https://www.youtube.com/watch?v=EOJPKu7DUfU

VIDEO 3: https://www.youtube.com/watch?v=K4t9OEYoZco

VIDEO 4: https://www.youtube.com/watch?v=NWv5BkxWceg

VIDEO 5: https://www.youtube.com/watch?v=IvZnjkEBGb0

B: 10 Minutes Team Assault:
10 Minutes Max Cal Air Bike

In teams of 3-5/Partition as needed/Score=Total Calories Completed in 10 Minutes.

C: Sexy Time – For Time:

80 BJO (24/20″)
800M Run
400M Farmer Carry (45/25#X2)
100 D.B. Power Clean (45/25#X2)
200M Farmer Carry
2K Row

In teams of 2/ Partition BJO as needed/ Run 800M together/ Farmer Carry 400M together, both with a pair of dumbbells/ Partition D.B. Power Clean as needed/ 200M Farmer Carry same as above/ Partition Row as needed/ Score= Total Time

 

D: 4 Minute Elbow Plank/ + any Penalty Sit Ups
Accumulate 4 Minutes in an Elbow Plank/20 Ab Mat Sit Ups penalty immediately every time you break.
If you do break, rest sufficiently before resuming plank.