11.14.13

 In WOD

Warm Up

2 Rounds

  • 1 Minute Plank on Elbows
  • 1 Minute Hang on Pull Up Bar
  • Run/Row 400m

Strength/Skill

10 Minute AMRAP @ 80%

  • 10 Russian KBS (70/44)
  • 5 Burpees
  • 60m SA Farmers Carry (Heavy – 30m Left, 30m Right)

Rest/Walk 5 Minutes

10 Minute AMRAP @ 80%

  • Strict Chin Ups x 5 Men/ 3 Women
  • HR Push Ups x 10 Men/ 8 Women
  • Run 250m

Rest/Walk 5 Minutes

10 Minute AMRAP @ 80%

  • 7 Wallball (20/14)
  • 5 Toes to Bar
  • Row 250m

– Keep efforts consistent, sustainable, and repeatable.

 

 

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