8/27/13 Tuesday

Performance

A1. Push-Ups; 20 unbroken reps x 4 sets, 
(progression – Ring Push-Ups; regression – raise hands with barbell on a rack), 
Rest 60 seconds

A2. Wall Balls; 20 reps (fast!) x 4 sets, Rest 60 seconds

A3. Walking Lunges with DB’s; 20 steps x 4 sets, 
Rest 60 seconds

 

B. 
For time:

30 Pull-Ups

Run 400 Meters

20 Pull-Ups

Run 400 Meters

10 Pull-Ups

 

Competition

Wod will be posted at gym