Wednesday 24th January

Posted on 23rd January 2018 by Chris Cummins


Two Parts

A) Establish a max UB set of double unders OR spend 5 – 10 minutes practicing.
B) Perform 3-5 Sets of 5 Ball Slams with 1:00 Rest between sets.


Alternate sets of 2 mins for 20 mins.
A) Row for 2 mins
B) 2 Mins to complete 15 burpees

-Keep alternating stations every 2 minutes for 20 minutes (5 sets of each station)
-Burpee stations is active rest, the effort is the Row.
-Record distance covered after 20 mins. Set 20 mins on main clock not on the rower.

Back to WODs

Get in touch
for your free fundamentals course