8 June 2013

 

WARRIOR:

*Pain Roulette Smoke Session*

Exercises=

  • Lunges
  • Push-ups
  • Flutter kicks
  • Air squats
  • Dead hang pull ups (at failure do bar hangs)
  • Burpees
  • Sit Ups
  • Mountain Climbers
  • Box Jumps (24/20)
  • Plank Hold

***Do each exercise for the length of one song (that’s the roulette). Do not cheat yourself, stay focused, and remember…no one “smokes” this.***

WOD:

5 RFT

  • 30 D/Us
  • 20 Hang Cleans (115/75)
  • 10 Ring Dips

CORE: 

  • 2 Minute Slam Ball Plank Holds