WED WOD - WEEK 3, 05 CRUCIBLE 2008
WODWARMUP: Instructor led
WORKOUT:
4 stations in a line, and 50m between each station.
Station 1:
Screamers:
Green - 3/1, 6/2, 9/3, 12/4
Blue - 6/2, 9/3, 12/4, 15/5
Red - 9/3, 12/4, 15/5, 18/6
Lunge to station 2:
Burpees:
Green - 10
Blue - 15
Red - 20
Sprint to station 3:
Squats:
Green - 20
Blue - 30
Red - 40
Sprint to station 4:
Supine bicycle:
Green - 20
Blue - 30
Red - 40
Run back to station 1
Repeat x 1 if time allows
Ab work
COOLDOWN: Stretch out
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