Workout of the Day

WOD 17.04.2018

Warm Up:
Row 250m
Ski 250m
Assault Bike 0.5km
Stretch & Mobilise

Wall Climb Tekkers

WOD:
a)
7 Minute Ladder of:
1 Wall Climb
5 Ab-Mat Sit Ups
2 Wall Climbs
10 Ab-Mat Sit Ups
3
15… Etc

3 Minute Rest

b)
7 Minute AMRAP of:
10 Double Unders
10 Alternating Static Lunges
20 Double Unders
20 Alternating Static Lunges
30
30… Etc

3 Minute Rest

c)
7 Minute AMRAP of:
10 Calorie Row or Assault Bike
10 Kettlebell Swings @ 16/24kg

* Scale Wall Climb to 1/2 or 1/4 Climb, or Wall Hold
* Scale DU’s to Singles Unders @ 2-1 (20-40-60)
* Scale WEIGHT as needed

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