10/30/13 Wednesday

Performance

Complete all of the following @ 75%:

Run 1600m

+

5 min rest

+

5 rounds:

5 Ring Dips

10 GHD Sit-ups

15 Back Extensions

20 Air Squats

+

5 min rest

+

For time:

Burpees (no jump) – 1,2,3,4,5,6,7,8,9

Box Jumps (24/20″ – step down) – 9,9,9,9,9,9,9,9,9

+

EXTRA

5 min rest

+

Run 1600m (same time as above)

 

Competition

Wod will be posted at gym