9/24/13 Tuesday

Performance

4 minutes of work @ 85-90% effort:

7 Wall Balls

20 Double Unders

–4 min recovery

4 min @ 85-90%:

5/arm KB Snatch @ 24kg/16kg

10 Walking Lunges

–4 min recovery

4 min @ 85-90%:

10 Burpees – no jump @ top, hands by side

10 Russian KBS – 24/16kg

10 GH Sit-ups

–4 min recovery

4 min @ 85-90%:

Airdyne or Row

–10 min recovery

Repeat

 

Competition

wod will be posted at gym