Wednesday, August 19, 2015

081915 WOD

A. Every 3:00 for 12:00 in teams of two:

Partner 1) Row 250 meters

Partner 2) 0:30 handstand hold / 0:30 shoulder taps / 0:30 overhead hold + 0:30 hollow hold

Switch

B. Bench press *

Take 5:00 to work up to a challenging set of five, then:

3 x 5

* Use a spotter

Subset: 3 x ME strict pull-ups

C. Five rounds for time:

9 deadlifts (225/155)

9 HSPU

>>On-ramp

Five rounds for time:

9 kettlebell deadlifts

9 dumbell press

D. Cash out

1K row