5 January 2016 – Welcome Back Wolves

 

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Warmup:

2 rounds

200m run

10 push ups

10 windmills

10 spine twists

10 situps

 

Conditioning:

Floor Bench + Push Press

10 + 5-10 (depending on weight)

4 working sets (40kg)

 

WOD:

16 Minute EMOM

Minute 1: Row 15/13 cal

Minute 2: 15 KB Swings (30kg/20kg)

Minute 3: 15 Wall Balls (10kg/7kg)

Minute 4: Weighted Situps

At the start of each minute, do 2 burpees (No burpees on rower round)

Score: 10 (missed 5 cal on rower + 5 wallballs)

**Score is number of reps missed in the 4 round

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