10/12/13 Saturday

Performance

10 min @ 75%:

Row 250m or AD .5miles

5 Dips

15 KBS – 24/16kg

–5 min rest

10 min @ 75%:

Row 250m or AD .5miles

5 Knees to Elbows

20 Walking Lunges

–5 min

10 min @ 75%:

Run 400m

10 Overhead Squats @ 45/33lb

10 Sit-ups (Use GHD if available)

 

Competition

Wod will be posted at gym