6.16.16 “FIT WOD THURSDAY”

ANNOUNCEMENT:
Ranch Wars Athletes!!!
You should use thursday as a rest day and then come in Friday and do a light WOD that will be programmed for you and do some mobility.

Friday is the final weigh in for the Summer Time Challenge. All weigh ins, benchmarks and measurements must be completed by Friday.

Warm up:
Teams of 2
4 Rounds
300m (Row 150 each)
26 Partner Med-Ball Sit-ups
200m Run (Together)
26 Burpees (13 Each)

CORE:
Every :30 x 5 Min.
1. Plank
2. Superman Hold

WOD 1:
21-15-9-6-3
Kettlebell Swings (moderate)
Knees 2 Elbows

WOD 2:
Teams of 2
2 Rounds
100 double unders (50 each)
75 mountain climbers
50 Ring Rows (25 each)
25 Burpees (switching after every one)

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