Wednesday, Sept. 10, 2015

Matt starting his 60 unbroken double unders in event one at VA Games.

091015 WOD

A. 100-meter med ball run (pass at 50 meters)

10 med ball burpee passes (5/person)

10 med ball over bar (5/person)

10 med ball sit-up throws (5/person)

B. Strict Press

Take 5:00 to warm up to working weight, then:

3 x 5 @ 75% of 1RM

Subset single arm dumbell rows 3 x 8 each arm

Rest 1:30 after both sets are complete

C. For time:

400-meter run

Five rounds of the couplet:

10 pull-ups

10 wall balls (20/14)

400-meter run

>> On-Ramp

200-meter run

Five rounds of the couplet:

10 ring rows

10 DB thrusters/air squats

200-meter run