10/28/14 Tuesday

Performance

A. 4 rounds @ 75% effort:

3 Strict HSPU/3 L-Seated DB Press/or 1 wall walk

6 Strict Toes to bar

12 Air Squats

100m Run

*focus is on perfect positions and continuous movement

*Same output each round

 

B. EMOM for 20min

Even min: 10-15 Tough Dips

Odd min: 20/15c on AirDyne or Rower

*Airdyne comes first then if we run out use Rower

 

Competition

Wod will be posted at gym