03/10/2015

Main – WOD

Warm-up

400m run/mobility

Group warm-up starts at 5 mins after the hour

Weightlifting

Alternate and rest 1:00 b/t A1 and A2

A1: Tempo ring dip (no weight) @41×1 (Complete 5-5-5-5-5)

A2: Tempo strict pull-up (no weight) @4114 (Complete 5-5-5-5-5)

Metcon

Metcon (Time)

With a partner complete:

50 burpee pull-ups

50 clean and jerks 95/65

40 KBS 53/35

40 HR push-ups

30 GHD sit-ups

30 cal row each

switch every 5 reps

SLC RECOVERY

6-8 rounds

Run: 30 seconds at 75%

30 seconds rest

Row: 30 seconds at 75%

30 seconds rest

AD: 30 seconds at 75%

30 seconds rest

Tuesday, March 10th, 2015 at 2:00 am / WOD