10.30.2014

 In WOD

Warm Up

Row 500m

Dynamic Drills

Then

  • Inchworms x 5
  • Good Mornings x 10
  • Russian KBS x 15

Workout of the Day

A. 4 Sets

  • A1: 1 Clean Deadlift + 1 Clean Pull x 3 – Rest 60 seconds
  • A2: Weighted Pull Up x 2-3 reps @ 20X0 – Rest 60 seconds

B. 2 Sets

For max cals/reps

  • 3 minutes – Row for Calories
  • 2 minutes – Pull Ups (Strict)
  • 1 minute – Burpees

Rest 1 minute between movements and 4-6 minutes between sets.

Score total cals/reps for each effort.