Wednesday, May 14, 2014
051414 WOD
A. In 5:00 with a teammate:
Partner 1) Run 100 meters + 20 double-unders or 20 DU attempts
Partner 2) ME hollow rocks
Switching; score is total hollow rocks. Team with most hollow rocks escapes 10 muffin tops/star jumps.
B. Strict pull-ups
4 x ME
Subset with 4 x 1:00 weighted front planks (45/25)
C. For time:
21-15-9
Push press (115/75)
Deadlift (115/75)*
Box jumps (24/20)
* Use same bar for weighted movements
>> On-Ramp
15-12-9
Push press
KB DL
Step-ups