10.21.2014

 In WOD

Warm Up

Run or Row 250m

Dynamic Drills

Then 2 Rounds

  • Wall Walk x 2
  • Push Press x 10 (45/35)

Workout of the Day

A. 3 Sets

  • A1: Push Press x 2 + Push Jerk x 1 – Rest 90 seconds

B.

12 minutes @ 80% of:

  • Row 200m
  • STO x 7
  • FLR on floor x 30 seconds

Rest/Walk 6 minutes

12 minutes @ 80% of:

  • Run 250m
  • HSPU x 5 (Strict if possible) OR HR Push Ups x 10
  • Pull Ups x 10