5/7/15 Thursday
Performance
A. Every four minutes, for 16 minutes (4 sets):
1st min – 1-2 Weighted Pull-Ups
2nd min – 30 Seconds of Strict Pull-Ups for Max Reps
3rd min – 20 Walking Lunges with Overhead Plate Carry (45/25 lbs)
4th min – Repeat
B. Thumbs down 90 degree lateral raise; 15-20reps x 3 sets
C. For time:
10 Renegade Rows
20 Calorie Row
30 Kettlebell Swings (32/24 kg)
40 Double Unders
400 Meter Run
Competition
Wod will be posted at gym