Workout of the Day WOD- August 12

Monday August 12 WOD

Warm up

3 Rounds

200m Run (.17)

10 Back Extensions

10 Push ups

10 Jumping Squats (Jump up as you are coming up from the air squat

Strength / Skill

3 Rounds

12 kettle bell swings 3 low, 3 eye level, 6 all the way up.

 

WOD

3 rounds for time ( my personal time was 16:35)

400m (.25) run

15 KB Swings

15 Burpees 

Durability: Cashout

50 Jane Fondas
(lay on one side and lift leg at 45 degree angle, hold for 3 secs, repeat 50 times.
Switch sides and repeat 50 more times)