10/14/15 Wednesday

Performance

A. Every 2 minutes, for 32 minutes (4 sets) of:

Station 1 – Serrano Squats x 3 reps (3sec pause at 5 different segments)

Station 2 – Bar Dips x 45sec

Station 3 – BB Rows x 45sec (65/45lbs)

Station 4 – HSPU’s x 45sec or L-Seated Dumbbell Press x 10-12 reps

 

B. Against an 8-minute running clock, for max reps:

Row 1000 Meters

Wall Balls (20/14 lbs)

 

Competition 

Wod will be posted at gym