10/23/14 Thursday
Performance
Run 800m @ 90% aerobic effort:
+
3min rest/walk
+
5mins amrap 90% effort:
10 cal row
4 PC and Jerk (135/95) (115/75)
+
3min Rest/AD
+
5mins amrap 90% effort
8 wall balls 20/14# 10′
8 HR pushups
8 situps
+
3min rest/walk
+
5mins 90% effort
5 CTB Pull ups
5 dip
20 DU
+
3min rest/Row
+
5mins 90% effort
10 walking lunges
7 Russian KBS (53/35)
5 box jump (24/20″) – step down
+
3min Rest
+
Run 800m 90%
*Same pace as above
Competition
Wod will be posted at gym