Wednesday, August 14, 2013

081413 WOD

A. Team warmup

In 6:00

Teammate 1: Rows for max distance

Teammate 2, etc: Plank hold

Switching at 1:00 mark; team with farthest distance when time expires wins. Any time plank is dropped before 1:00 tradeoff, 50 meters will be deducted from total.

B. Press

3 x 5

Add 5# to last time; if you missed it, do not increase

C. Four rounds for time:

200-meter run

20 Russian kettlebell swings (53/35)

10 pull-ups

5 ring dips