23 January 2016 – Keenan’s Saturday WOD

We are rotating the responsibility of creating  workouts amongst ourselves, which is proving to be pretty interesting. Everyone has a different fitness background and that informs their setup, which always turns out to be a great challenge. This was Keenan’s one. Three days on and my entire posterior chain is still sore (especially upper hamstrings and glutes) 😐 Awesome workout!
Warm up – 3 min Jumping Jacks
5 min skipping
Rest is a 2.5 min 400m walk.
12 minute AMRAP

Starting at finish line, do 100m walking lunges, walk to 50m mark and sprint to finish line.

Do as many as possible.

Score: 2.5 rounds (amounted to 250m of lunges!)

Rest is a 2.5 min 400m walk.
12 minute AMRAP

Side squat up stairs, 10 Spider-Man push ups at the top, run down 15 dips at the bottom.

Score: 6 rounds 

Rest is 2.5 min 400m walk around track.
5min ab crunches with partner
Score: Did 3 minutes of crunches

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