WOD:Monday 1.23.12


Hip Band Shuffle

Sledge Hammer

Wall Balls

Plate Push

Sled Pull

Pipe Lunge


Tire Flip

Push Up to Side Plank

Rope Slams

Goal: To complete each station nonstop for 30 seconds

Rest: W:R Ratio  30:30 x 3sets

How to do it: Follow the work to rest ratio that is listed above for every exercise.¬† Begin at the first station, work for¬†‘x’ number of¬†seconds, then move to station 2.¬† Do not start the 2nd station until the rest period is over.¬†


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