Tuesday, November 1, 2016

 In WOD

Warm Up:  Complete 3 Rounds

10 Pull Ups/Ring Rows

10 Lunges (5 per side)

10 Sit Ups

5 Inch Worms

Weightlifting:  Front Squat

1 X 6 @ 55%

1 X 6 @ 60%

1 X 6 @ 65%

1 X 6 @ 70%

Strength:  Single Leg Weighted Hip Extensions

2 X 10 @ 95/55

Gymnastics:  Max Effort Ring Dips

WOD:  For Time (15 Min. Cap)

Row 500 Meters

50 Air Squats

Row 400 Meters

30 Push Press 45/33

Row 300 Meters

20 Pull Ups

Row 200 Meters

15 Burpees

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