Thursday, 15 February

Cole’s Birthday WOD Today!


5 rounds:

400m run

30 box jumps, 24/20

30 wall ball shots, 20/14

This workout is a long met-con. Choose distances, weights, heights and reps that keep you moving for 20-30 minutes.

Intermediate Option
4 rounds for time of:
Run 400 meters
30 box jumps
30 wall-ball shots

Men: 24-inch box, 20-lb. ball
Women: 20-inch box, 14-lb. ball

Beginner Option
3 rounds for time of:
Run 400 meters
20 box step-ups
30 squats

Men: 20-inch box
Women: 16-inch box

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