9/14/15 Monday

Performance

A. Every 2 minutes, for 24 minutes (4 sets of each):

Station 1 – Bulgarian Goat Bag Swings @ 3011; 10-12 reps

Station 2 – Single-Leg Box Step-Up @ 3111; 6-8/leg

Station 3 – Ring Rows @ 2111; 8-10 reps

 

B. Against a 3-minute running clock, climb as high as possible through the following ladder:

Rest 3min x 3 sets

1 Thruster (choose a load that is challenging but keeps you moving)

1 Burpee

2 Thrusters

2 Burpees

3 Thrusters

3 Burpees

4 Thrusters

4 Burpees

5 Thrusters

5 Burpees…

…continuing to climb the ladder until 3 minutes is up.

 

Competition

Wod will be posted at gym