Wednesday, March 9, 2016

FullSizeRender(38)030916 WOD

A. Every minute, on the minute, for 10 minutes:

3 strict pull-ups or supine rows

6 v-ups

B. Strict press

Take 12 minutes to build to a heavy triple for the day

C. For time:

500-meter row

40 lunges with plate overhead (45/25)

30 sit-ups

20 pull-ups

10 dumbbell man-makers (55/35)

>> On-Ramp

500-meter row

40 unweighted lunges

30 sit-ups

20 ring rows

10 push-ups

D. Optional cash-out

4:00 Tabata flutter kicks