10/16/13 Wednesday

Performance

Complete all of the following @ 75%:

Airdyne 100/75 cals

+

5 min Rest

+

6 rounds:

5 Push Press 65/45

5 Knees to elbow

5 Wall Balls

+

5 min Rest

+

For time:

Back Extensions – 30,20,10

Box Jumps (24/20″ – step down) – 20,20,20

+

5 min Rest

+

For time:

10 x 50 ft Shuttle Run

25 Double Unders

8 x 50ft Shuttle Run

20 Double unders

6 x 50ft Shuttle Run

15 Double Unders

4 x 50ft Shuttle Run

10 Double Unders

2 x 50ft Shuttle

5 Double Unders

+

EXTRA

5 min rest

+

Airdyne 100/75 cals (Same time as above)

 

Competition

Wod will be posted at gym