Nice little conditioning WOD for Wednesday.
Knees to Elbows (on Rings)
Wall Ball (5KG Ball)
Reverse hip extension (supine leg raise)
Reverse hip extension (supine leg raise)
Burpees
Optio: 18-15-12-9-6-3 - Knees to Elbows on bars
Legionary: 15-12-9-6-3 - Hanging knee raise on bars/ wall ball 2 kg ball
Lets make sure we open the hips fully on the burpees by jumping at least 6 inches off the ground and clapping directly overhead. Remember, we don't sacrifice form for intensity!
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Vires et honestas
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