WOD 6-18-2015

WOD 6-18-2015

12 week body transformation, 6 week body transformation, Ab mat Sit-ups, box step-ups, Deadlifts, endurance, endurance training, Ring Rows, runningWarm up 5 min cap 3 rounds

  • 10 ring rows
  • 10 box Steps ups
  • 20 ab mat sit ups

Metcon 21 minute cap

  • 50 dead-lifts (65/95)
  • 200 meter run
  • 40 dead lifts (65/95)
  • 400 meter run
  • 30 dead lifts (65/95)
  • 600 meter run
  • 20 dead lifts (65/95)
  • 400 meter run
  • 10 dead lifts (65/95)
  • 200 meter run
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