Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

Strength:
Max Jerk

WOD:
Super Tabata!

Complete 40 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are double-unders, the second 8 are squats, the third 8 intervals are hollow rocks, the fourth set are push-ups and finally, the last 8 intervals are pull-ups. There is no rest between exercises.

Post total reps from all 40 intervals to comments.

__________________

I have no words….

Post thoughts to comments.

Media:
Wednesday WOD, November 12, 2014

One thought on “Wednesday WOD, November 12, 2014

  • November 12, 2014 at 7:26 am
    Permalink

    280# Jerk – 5# PR!

    WOD: 145 + 110 + 60 + 60 + 55 = 430

Comments are closed.