Wednesday, July 16, 2014

071614 WOD

A. In 5:00

Half of class: 500-meter row

Others: Accumulate 2:00 in weighted front plank hold (25/10)

Switch

B. Bench press

3 x 5

Subset with 3 x 7 weighted pull-ups / strict pull-ups / assisted pull-ups

C. Three rounds for time:

5 ground to overhead (155/105)

10 ring dips

15 v-ups

200-meter run

>> On-Ramp

Three rounds for time:

5 ground to overhead AHAP

10 parallette dips

200-meter run