10/6/14 Monday

Performance

A.  Every 2min for 6min (3 sets):

200m Sprint

+

Every 3min for 9min (3 sets):

300m Row

 

B. 5-4-3-2-1 reps of:

Deadlifts (1.5 Bodyweight)

Bench Press (Bodyweight)

C2B Pull-ups (Muscle Ups for advanced)

 

Competition

Wod will be posted at gym