9/25/13 Wednesday

Performance

10 minutes of work @ 75% effort:

500m Row

15 OHS @ 45/33lb

–5 min recovery

10 min @ 75%:

400m Run

5 Knees to Elbows

20 Walking Lunges

–5 min recovery

10 min @ 75%:

800m Airdyne or 400m Row

5 Push-ups

15 Sit-ups (no abmat)

–5 min recovery

10 min @ 75%:

400m Row or 800m Airdyne

10 Split Jerk @ 45/33lb – alternate legs each rep

 

Competition

Wod will be posted at gym