9/17/13 Tuesday

Performance

3 minutes of work @ 85-90% effort:

3 Toes to Bar

3 Burpees

–3 min recovery

3 min @ 85-90%:

5 KBS – 24/16kg

10 Box Jumps – 24/20″

–3 min recovery

3 min @ 85-90%:

3 Pull-ups

6 Wall Balls – 10 ft/9 ft

–3 min recovery

3 min @ 85-90%:

Row

–10 min recovery

Repeat

 

Competition

Wod will be posted at gym