08-27-14

A.
-Group Joint Warm Up
3 rds
250m Row
200m Run
Rest 1 min

B.
Strict Press B1-3
5 @ 80%
3 @ 85%
1 @ 90%

C.
with a clock set for 20:00 (that includes 6 min cap for last wod)

AMRAP 6 min
30 DU’s
5 Strict HSPU
3 Muscle Ups

-Rest till clock hits 8:00 then,

1,000m Row

-Rest till clock hits 14:00 then,

3 rds for time:
21 Air Squats
15 K2E
9 KBS 2/1.5 pood

Score: Rounds/ Time/ Time or reps

D.
600m easy jog @ 75/80%
Maintain talking pace

 

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