Tuesday, Sept. 1, 2015

Synchronized toes-to-bar from our Hana Relay masters superwomen!

090115 WOD

A. Three rounds of the following:

0:30 ME double-unders

0:30 rest

0:30 ME row

0:30 rest

0:30 ME sit-ups

0:30 rest

B. EMOM 10:00

Even minutes: 1 x power snatch from high hang + 1 x power snatch from above knee (stay light and work technique)

Odd minutes: 30 Russian twists (weight optional)

C. Every 3:00 for 15:00 (5 sets)

Run 200 meters or row 250 meters

12 box jump-overs (24/20)

5/4 bar or ring muscle-ups (sub 10/8 chest-to-bar pull-ups)

>> On-Ramp

Every 3:00 for 15:00

Run 100 meters or row 150 meters

12 step-ups

10/8 ring rows