04/13/2015

BK Fit Studios – Cross Training

QOD

What person from history would you want to do a WOD with? (Ha!)

Warm-up

8min: AMRAP (No Measure)

Air Squats

Strict Pull-ups

Couch Stretch (30sec each)

Scorpions

Hip Opener (1min)

Strength / Skill

Back Squat (High Back Squat 2-2-2-2-2)

Working to find 2RM

5@40%, 5@50%, 3@60% – then go up 5% on each working 2rep

WOD

In 10 minutes:

Metcon (AMRAP – Reps)

920m Run (2 laps around the block)

50 KBS (70/53)

Max medball clean + wallball shots with remaining time
*Score is the total number of reps you complete (Kettlebells + total medball complex)