10/2/14 Thursday
Performance
5 minutes of work @ 75% effort:
Row 250m
5 Dips
6 burpees
Single arm Suit Case Carry (2 lengths of gym @ moderate load – alternate arms each way)
+
3 min Rest/Walk
+
5 minutes of work @ 75% effort:
1 minute Burpees
3 minute Airdyne
1 minute Burpees
+
3 min Rest/Walk
+
5 min @ 75% effort:
200m Run
1 min box Jump – Step Down (20/16”)
200m Run
1 min box jump – Step Down (20/16”)
+
3 min Rest/Walk
+
5 min @ 75% effort:
1 min Ball Slam – (50/40lbs)
3 min Rowing
1 min Ball Slam – (50/40lbs)
+
3 min Rest/Walk
+
5 min @ 75% effort:
1 min Double Unders
3 min Airdyne
1 min Double Unders
Competition
Wod will be posted ta gym