WOD-
Conditioning Program D5
Every 2:20 x 6
70%/65% of 2:00 test on each machine
*You will do each machine twice and you can alternate or do them
back to back
First interval is 70%, Second interval is 65%
Then,
As many rounds as possible in 12:00 of:
10 Weighted burpees 25#(15#)
Row 200 meters
20 Lunges with plate overhead 25#(15#)
Row 200 meters
SPRINT-
9 Minute AMRAP:
9 MedBall Cleans
9 MedBall Sit Ups
100m Run with MedBall
Rest 3 Minutes
7 Minute AMRAP:
14 MedBall Walking Lunges
14 Russian MedBall Twists
100m Run with MedBall
Rest 2 Minutes
5 Minute AMRAP:
5 MedBall Jumping Squats
5 MedBall Russian Sit Ups
100m Run with MedBall
