03/10/2016 WORK/REST

All smiles at 16.2!

Bobbie, Melinda, Shad and Crystal are all  smiles after 16.2!

WOD:

400m Run
with what is left of 4min
perform AMRAP MB Cleans (20/14lbs)
rest 1min
400m Run
With what is left of 4min
perform AMRAP Wall Ball (20/14lbs)
rest 1min
400m Run
With what is left of 4min
perform AMRAP MB Situps (20/14lbs)

Work/Rest Interval workout. These types of workouts mean people can go a little harder than usual because the rest is programmed into the workout.

Not a lot to scale here, you will just get less reps each round.  The running should take around 2min, leaving another 2min to perform the movements. Top performers should be able to get over 30 reps of each movement no problem.

The MB Situp is down with the bottom position being the ball touches the floor behind your head and the top position being when the ball hits the knees.

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