INTERMEDIATE 27/06/2020

Warm-Up

Followed by…

Every Minute on the Minute 6 minutes (3 sets):
Even
– 3-5 Parallette Shoot-Throughs
Odd – 40-50sec of Farmers Carry (with KB)

Followed by…

Every Minute on the Minute 6 minutes (3 sets):
Even
– 20 seconds Support on Rings (top of dip) + 10 seconds Hold in Catch Position (bottom of dip)
Odd – 10 Reverse Lunges per Leg (optional: with DB/KB)

WOD

Every 2 minutes, for 30 minutes (3 sets) of:
Station 1 – 400 Meter Run
Station 2 – 10 Dumbbell Renegade Rows
(Push-Up, Row Left, Push-Up, Row Right = 1 rep)
Station 3 – 500/400 Meter Row
Station 4 – 15 Burpee Box Jump-Overs (24″/20″)
Station 5 – 60 seconds of Front Leaning Rest

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