10/23/14 Thursday

Performance

Run 800m @ 90% aerobic effort:

+

3min rest/walk

+

5mins amrap 90% effort:

10 cal row

4 PC and Jerk (135/95) (115/75)

+

3min Rest/AD

+

5mins amrap 90% effort

8 wall balls 20/14# 10′

8 HR pushups

8 situps

+

3min rest/walk

+

5mins 90% effort

5 CTB Pull ups

5 dip

20 DU

+

3min rest/Row

+

5mins 90% effort

10 walking lunges

7 Russian KBS (53/35)

5 box jump (24/20″) – step down

+

3min Rest

+

Run 800m 90%

*Same pace as above

 

Competition

Wod will be posted at gym