Friday, Oct. 28. 2016

Coach Korey with the solid demo!

102816 WOD

A. Tabata

Double unders

Arch to hollow on pull-up bar

B. Deadlift

75% x 5

85% x 3

95% x 1+

C. Three rounds for time:

Run 400 meters or row 500 meters

21 American kettlebell swings (53/35)

15 push-ups

9 chest-to-bar pull-ups

Rest 3:00 between rounds

>>On-ramp

Three rounds for time:

Run 200 meters or row 250 meters

15 Russian kettlebell swings

12 modified push-ups

9 ring-rows

Rest 3:00 between rounds