Good luck to all the Hydro ladies competing this morning!!
Community WOD day!
In groups of 2 or 3 depending on class numbers complete the following:
30 RUSSIAN KB Swings (35#/53#)
30 Pulls On The Rower (Must cover AT LEAST 300m... It's a 1 Burpee penalty for every meter short for ALL team members)
30 Med Ball Slams (25#/35#)(If you go heavier than reps will decrease)
30 Ring Rows w/ feet elevated (12-20" Box)
30 V Ups (Keep a tight hollow position!)
(30 minute AMRAP)
1 person working at a time, but each team member must contribute to EVERY exercise each round...
Really focus on the difference in the Russian type swing... More lean over and lots more hamstring and hip activation...
POST YOUR TOTAL ROUNDS TO COMMENTS