9.12.2014

 In WOD

Warm Up

Run 400m

Dynamic Drills

Workout of the Day

A. 4 Sets

  • A1: Weighted Pull Up x 2 reps @ 20X1 OR 2-3 reps @ 40A1 – Rest 30 seconds
  • A2: Rope Climb x 1-2 reps (legless if possible) – Rest 30 seconds
  • A3: FLR on floor x 30 seconds – Rest 30 seconds – Rest 30 seconds
  • A4: Pull Ups Or Ring Rows x max reps @ 20X1 – Rest 30 seconds
  • A5: KB Push Press x 10 reps Unbroken – Rest 2-3 minutes between sets

B.

Row for max calories in 3 minutes