Tuesday 7/25 WOD


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FITNESS:
A. Prowler:  50 meter Sprints @ 95-97% effort x 4 ; rest 3 Min
High speed >> Low Drag (95-50#)
+
B. For Time:
25 KB Swings @ 53-70/35-53#
50 AB Mat Sit-ups 
100 DU/single unders
20 KB Swings 
40 Sit-ups
80 DU
15 KB Swings 
30 Sit-ups
60 DU
10 KB Swings 
20 Sit-ups
40 DU
5 Kettlebell Swings 
10 Sit-ups
20 DU

Notes:
-Today is a good day to challenge yourself with the heavier KB, if you have been playing with it. Think small powerful sets >> squeeze ass >> heels down
- Feet in butterfly Position on sit ups and touch ground in front of your Feet
- Same reps for single unders as double unders today

PERFORMANCE

6 Sets: 

Intervals @ 85-90% SUSTAINED high effort:
500 Meter Row
400 Meter Run

300 Ski

Walk rest 5 Min between digs


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