Thursday, Nov. 15, 2018

Pili on his last 400 meter run on Tuesday

111518 WOD

A. Warm-up: Coach’s choice

B. Take 10:00 to build to a challenging Turkish get-up

C. . Every 2 minutes, for 30 minutes (3 sets of each):

Station 1 – 400/300 Meter Row

Station 2 – 20/15 Ring Dips

Station 3 – 25/15 Calories of Assault Bike

Station 4 – 25 weighted sit-ups (15/200 held at collarbone

Station 5 – 10 Renegade Rows (55/35 lbs)

(Push-Up, Row Left, Push-Up, Row Right = 1 rep)

>>Modifications will be given