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