1/8/15 Friday

Performance

A. Every minute, on the minute, for 15 minutes:

Minute 1 – 10 Double-Unders + 10 Toes to Rings

*Scaled Option = Goal is to cycle the two so pick 2 numbers that are doable for both and allow 20sec rest at least

Minute 2 – Ring Push Ups x 10-15 reps @ 1111 (feet must be same level or higher then rings)

*Scaled Option = Barbell Pushups x 10-15@ 1111

Minute 3 – Reverse KB Lunge x 6/leg

 

B. In teams of two, alternate whole sets to complete as many as possible in 20 minutes of:

500 Meter Row or 45/35 Calories on AirDyne

Farmer’s Carry x 4 lengths of the gym (you choose load)

 

Competition

Wod will be posted at gym