Wednesday, July 10, 2019

“There are two ways of exerting one’s strength: one is pushing down, the other is pulling up.”
-Booker T. Washington

071019 WOD

A. Warm-up: Coach’s choice


B. Three sets of:


Incline dumbbell bench press x 8-10 reps @20×1


Strict-pull-ups x 8-10 reps @ 2011


(Add weight if able to do more than 10 reps)


Rest 1:30 seconds


C. Teams of two, partition reps any way, both partners run 200 together:


100 double-unders, strict 50 sit-ups, 200 meter run


80 double-unders, 40 sit-ups, 200 meter run


60 double-unders, 30 sit-ups, 200 meter run


40 double-unders, 20 sit-ups, 200 meter run


20 double-unders, 10 sit-ups, 200 meter run

>>Modifications will be given