1/8/14 Thursday

Performance

4 minutes of work @ 85-90% effort:

7 Wall Balls

25 Double Unders

–4 min recovery

4 min @ 85-90%:

5/arm KB or DB Snatch

10 Walking Lunges

–4 min recovery

4 min @ 85-90%:

10 Burpees – no jump @ top, hands by side

10 Russian KBS

10 GH Sit-ups

–4 min recovery

4 min @ 85-90%:

Row or Airdyne

–10 min recovery

Repeat

 

Competition

Wod will be posted at gym