12/11/14 Thursday

Performance

10 min @ 75% effort:

5 tough Dips

15 KBS – 53/35lbs

250m Row

–5 min

10 min @ 75%

10 Thrusters @ 45/35lb

10 Sit-ups

50 Double Unders

–5 min

10 min @ 75%:

5 Toes to Bar

10 Walking Lunges

Shuttle Run – 3 lengths of gym

 

Competition

Wod will be posted at gym