1/6/16 Wednesday

Performance

A1. Back Squat; 8-10 x 4 sets, rest 45sec

A2. Hands to Plank; 10 reps/each x 4 sets, rest 45sec

A3. Strict Pull-Ups @2110; 6-8 reps x 4 sets, rest 45sec

 

B. Against a 5 minute running clock, complete:

500/400 Meter Row

50 Russian Kettlebell Swings

Burpees x Max reps

-Rest 5 minutes between sets, and complete a total of two sets.

*Score is total burpees

 

Competition

Wod will be posted at gym