10/27/15 Tuesday

Performance

A1. Barbell Prone Row; 10-12 reps x 3 sets, rest 45sec

A2. Hollow Rocks (or Hold) x 30 seconds x 3 sets, rest 45sec

A3. Farmer’s Walk (Heavy); 100 Meters x 3 sets, rest 45sec

A4. FLR on Rings; 45sec x 3 sets, rest 45sec

 

B. In teams of two, complete four rounds for time of:

12 Dumbbell Renegade Rows

400 Meter Run

(Partition the reps however you see fit, and stay with your partner on the run.)

*Renegade Row = Row left + Row Right

 

Competition

Wod will be posted at gym