Monday, Dec. 28, 2015

IMG_1865122815 WOD

A. Take 8:00 to accumulate the following:

400 meter run or 500 meter row

20 strict pull-ups

100 double-unders / 200 single-unders

20 push-ups

20 strict toes-to-bar

B. Back squat – month 3 | week 1 *

Add 10# total to 1RM, then calculate new WW (90% of 1RM)

65% x 5

75% x 5

85% x 5+

* We will repeat week 1 | month 3 next week due to the holidays.

C. Four rounds for total time:

300-meter run

20 wall balls (24/20) to 10′ target

15 chest-to-bar pull-ups

Rest 2:00 between rounds

>> On-Ramp

Three rounds for total time:

Run 200 meters

15 air squats

10 ring rows

Rest 2:00 between rounds