Wednesday, Sept. 11, 2013

091113 WOD

A. Alternating 4:00 Tabata

Double-unders

Supine rows

B. Press

3 x 5

Add 5# to last time; if you missed it, don’t increase

C. For time:

600-meter run

9 HR push-ups

11 box jumps (24/20) *

400-meter run

9 HR push-ups

11 box jumps

200-meter run

9 HR push-ups

11 box jumps

* Step-ups will not be permitted, unless you are doing the OR version.

>> On-Ramp

400-meter run

9 push-ups

11 step-ups

200-meter run

9 push-ups

11 step-ups

100-meter run

9 push-ups

11 step-ups