11/6/14 Thursday

Performance

10 minutes of work @ 75% effort:

500m Row or .75 miles on AirDyne

15 OHS @ 45/35lb

–5 min recovery

10 min @ 75%:

400m Row or .5 miles on AirDyne

5 Slow Knees to Elbows

20 Walking Lunges

–5 min recovery

10 min @ 75%:

400m Row or .5miles on Airdyne

5 Push-ups

15 Sit-ups

–5 min recovery

10 min @ 75%:

300m Row or .4 miles on AirDyne

10 Split Jerk @ 45/35lb

 

Competition

Wod will be posted at gym