11/4/14 Tuesday

Performance

A1. Weighted GHD Hip Extensions @ 3012; 8 reps x 4 sets, rest 20sec

A2. 1 Arm DB Row @ 2111; 6-8/arm x 4 sets, rest 2min

 

B. With a running clock, Teams of two complete as much work as possible at each station (1 athlete works at a time:):

6 minutes of Farmer’s Carry, as heavy as possible, for max distance

6 minutes of Sled Drag (3plates/men, 1plate/women) for max distance

6 minutes of Row, for max calories

6 minutes of Cleans, 115/85, for max reps

6 minutes of AirDyne for max calories

6 minutes of Ball Slams (50/40lbs)

 

Competition

Wod will be posted at gym