Daily Archives: January 31, 2017

20170131

WOD:

Every 4 mins for 24 mins do:
Run, 200 m
20 Wall Balls, 20/14 lbs

So, at “Go!”, you will have until the 4 minute mark to get a 200M run and 20 Wall Balls done.  If you finish before the 4 minutes are up, that will be rest time.  At the 4 minute mark, start the next round of 200M run and 20 WBs.  Do this at the 0, 4, 8, 12, 16, and 20 minute mark.

Log your results to Beyond the Whiteboard.  Don’t have an account?  Email us and we’ll set you up.  It’s FREE!

 

 

Scaling Options:

Run –> 250M row

WB -> 14/12

 

Cool Down:

Downward dog to cobra x20

 

Calf stretch on rig x 1 min per side