Workout for 6/23/2017

Tri-Modal Conditioning, Long- Duration

“Krebs”
 2 rounds for time:
 25 handstand push-ups
 25/21 calorie row
 25 pull-ups
 25/21 calorie Assault bike
 25 sumo deadlift high pulls
 25 burpees over parallette
SDHP: SC=medium weight, RX=53/35

After-Hour Accessory Exercise

Strength: Bear-hug walk with a d-ball or heavy plates for 200m
Power: Throw a slamball as far as possible in 20 throws.


After: Accessory exercise, record workout results in Sugar WOD, clean/return equipment. 

Before: Get a light kettlebell & wear wrist wraps.