1130 at Fredericks Gym!!!
So next time you go all out on a WOD and fall off the rower at the end and are feeling sorry for yourself just ask yourself this question:
So with extreme pain and suffering in mind here is the WOD:
- 15 Minutes to work up to a 5RM BS.
Min 1: 10 TTB
Min 2: Prowler Push Down w/ Med weight (depends on the humidity what medium weight is)
Min 3: 10 Russian Kettlebell swings w/ 90#s and 66 or whatever random weight that is between 53 and 70 for the females.
Min 4: Rest
The transition between the BSs and METCON is going to have to be fast. So make sure when you come in we are rocking and rolling!
10 General Physical Skills
BS-Strength, Stamina, flexibility
TTB-Stamina, flexibility, accuracy
Prowler Push-Speed, Cardio endurance
Russian Kettlebells- Power, Strength, Coordination.