9/24/15 Thursday

Performance

A1. Back Squat @ 30×1; 8-10reps x 4 sets, rest 60

A2. Strict Pull-Ups; 4-6 reps x 4 sets, rest 60 *add as much weight as possible while achieving at least 4 reps

A3. Double-Under Practice; 60sec x 4 sets, rest 60

 

B. For time:

Row 1000 Meters

+

immediately following

+

Three rounds of:

20 Kettlebell Swings

10 Toes to Bar

10 Strict Handstand Push-Ups or L-Seated Dumbbell Press

 

Competition

Wod will be posted at gym