Friday, Jan. 31, 2014

013114 WOD

A. NFT with a judge:

10 pull-ups

20 wall balls

30 double-unders

If you have to break up any of the movements, or get no repped, start movement over. Scale accordingly.

B. Deadlifts

Take 20 minutes to build to a heavy set of five, then do three sets of five at that weight

C. AMRAP in 5:00

100-meter run

10 deadlifts (135/95)

10 toes-to-bar

Rest 2:00

AMRAP in 5:00

5 strict pull-ups

5 thrusters (135/95)

25 double-unders

>> On-Ramp

AMRAP 5:00

100-meter run

10 KB DLs

10 sit-ups / v-ups / tucks

Rest 2:00

AMRAP in 5:00

5 ring rows

5 DB thrusters / air squats

50 single-unders