Outdoor WOD
A) Every 3 minutes for 12 minutes complete:
30 second elbow plank + 10 rainbow planks + 15-20 medball situps
*For medball situps, hold the medal over your head and touch the ground in front of you as you sit up. As you lay back down, bring the wall ball over your head until it touches the ground behind you.
B) Every 6 minutes for 24 minutes:
Alternate between 1 and 2 for 2 rounds of each
1) Run 400m w/medball (20/14lb) + Run 200m
2) Run 200m w/medball + Run 400m
*So for A, run with your medball to the normal fire hydrant by the YMCA pool, then run back to your parking spot, drop the medball. Then run the other direction to the fire hydrant near where we used to run 200m and then run back to your parking spot.
