Saturday, May 14, 2016

IMG_3680061416 WOD

A. OTM 10:00

Even minutes: 100-meter run

Odd minutes: 20 sit-ups

B. Mobility / movement prep

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

Run 200 meters or row 250 meters

15 wall balls (20/14) to 10′ target

4/3 bar muscle-ups or 8/6 strict pull-ups or 8/6 chest-to-bar pull-ups

>> On-Ramp

Every 3:00 for 15:00

Run 100 meters or row 150 meters

10-15 air squats or dumbbell thrusters

4 ring rows + 4 parallette dips