Wednesday, Oct. 2, 2013

100213 WOD

A. Group warmup

B. Press / pull-up [ TESTING ]

Take 25 minutes to find your 3RM on the strict press and max-effort on consecutive strict pull-ups.

C. NFT:

600-meter run

5 rounds of the couplet:

10 dumbbell renegade rows (5/side) *

20 double-unders

600-meter run

* Due to the test day, we will not prescribe weights. Listen to your body and try to shut off the need to go quickly.

>> On-Ramp

400-meter run

Five rounds of the couplet:

10 DB renegade rows

20 double-unders/60 single-unders

400-meter run