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23:20
25 bfsu each round….those are tough 🙂
Added this WOD to a short one last week
16:45
Straight legs
20 burpees for run
Vampire sit ups w/ 20# overhead on 1/2 each round
Did 4 rounds
12 hammer curls to squat
20 box (step ups 18″)
10 shoulder taps/feet tap (hold plank and tap opposite arm them opposite leg)
10 shoulder raise to lateral raise
12 burpee pops (tough!)
400m
29:57
Dripping!!
16:08
Treadmill runs at 8.5
14:45
Did this at the track
Then did:
2x400m(1:38, 1:35)
Mile cool down
5 mins. of stadium runs
18:25
Thanks again
15:36
Straight leg dips
BFSU arms crossed
Treadmill at 8.3
Then 4 RFT
9 deadlift, 65#
12 full snatch, single arm alt, 25#
3 front squat, 65#
6:35
15:49
Straight leg dips
10 lb weight ball with sit-ups
I just had to approve my own comment. ?
24:54
16:45 was my first one I’ve done hiit mamas before and now I am back to it.
14:17