Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)
WOD:
For time:
30 Pull-ups
30 Double-unders
20 Pull-ups
20 Double-unders
10 Pull-ups
10 Double-unders
Rest 2 minutes
30 Kettlebell swings (53 lb./35 lb.)
30 Bench presses (115 lb./75 lb.)
20 Kettlebell swings
20 Bench presses
10 Kettlebell swings
10 Bench presses
Rest 2 minutes
30 cal Row
30 Half moons
20 cal Row
20 Half moons
10 cal Row
10 Half moons
Rest 2 minutes, then complete as many 100m shuttle runs as possible in 5 minutes
Post time and shuttle runs to comments.
Friday WOD, October 3, 2014
WOD: 24:34 rx
I loved and hated this one.
26:19 I think. Rx
The bench killed me.
24:43. Fun wod. The running killed my lower back. Can’t get this lower back from cramping!! Ugh!