9/29/15 Tuesday

Performance

A1. Strict Pull-Ups @ 21X1; 6-8 reps x 3 sets (use weight if possible), rest 45sec

A2. Bottom’s Up Kettlebell Walk; 100′ each arm x 3 sets, rest 45sec

A3. Turkish Get-Up; 2/arm x 3 sets, rest 45sec

 

B. AMRAP in 12 minutes of:

10 Renegade Rows (Row left + Row Right= 2 reps)

20 Box Jumps

Run 200 Meters

*pick challenging load on rows

 

Competition

Wod will be posted at gym