02/05/15

Main – WOD

Clean Pull (6 sets of 3 reps up to 80% 1 RM)

Metcon (Time)

teams of 2, alternate sets to complete 4 of each.

Round 1 Round 3

400M Row 400M Row

30 Ring Dips 10 Ring Dips

Round 2 Round 4

400M Row 400M Row

20 Ring Dips 10 Ring Dips

Metcon (No Measure)

5 max effort chin above the bar holds.

Spend 10min on Mobility

Posted in Workout of the day.