:startwod:
Warm Up (2 Rounds)
Run 250 Meters
(lap around building)
10 Pull Ups
10 Push Ups
Strength WOD
Push Press 5 – 5 – 5
Daily WOD
Row 1000 Meters – 10 Kettlebell Swings – 2 Burpees
Row 800 Meters – 8 Kettlebell Swings – 4 Burpees
Row 600 Meters – 6 Kettlebell Swings – 6 Burpees
Row 400 Meters – 4 Kettlebell Swings – 8 Burpees
Row 200 Meters – 2 Kettlebell Swings – 10 Burpees
72 lb Kettlebell Men / 53 lb Kettlebell Women
Core Work
100 Ab Mat Sit Ups
:endwod:
Flanagan High School Baseball Team.
