Monday, October 11, 2010

WOD (3 rounds. rest two minutes between rounds):
  • 400m run
  • 5 weighted pull ups (20 lbs)
  • 5 dead hang pull ups
  • 5 kipping pull ups

After resting two minutes:

WOD (3 rounds. rest two minutes between rounds):
  • 500m row
  • 5 shoulder presses (95 lbs)
  • 5 push presses (95 lbs)
  • 5 jerks (95 lbs)
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