10.2.2014

 In WOD

Warm Up

Row 300m

Dynamic Drills

Then

  • Hang from bar x 45 seconds
  • Step Ups x 10 (5 per)
  • T Push Ups x 10

Workout of the Day

A. EMOM for 20 minutes

  • Min 1 – Rope Climb x 1-2 reps (Legless if possible)
  • Min 2 – Alt. Pistols x 6-10
  • Min 3 – Toes to Bar x 6-10 (Strict if possible @ 3010
  • Min 4 – Double Unders x max reps in 30 seconds

B. 2 Sets

  • Row 1000m

-Rest 4-5 minutes between