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:
Every minute on the minute for 20 minutes of:
1st minute: Hang from bar for 30 seconds, then do 5 pull-ups
2nd minute: 30 second Handstand hold + 5 kipping handstand push-ups
3rd minute: 35 Double-unders
4th minute: 20 Hollow rocks

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Media:
Wednesday WOD, October 15, 2014

One thought on “Wednesday WOD, October 15, 2014

  • October 15, 2014 at 7:37 pm
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    So…..totally didn’t do this but I did do a 20min EMOM C&J @225!! and ran 3x800m with about 10sec neg splits, 3:30, 3:20, 3:05ish

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