Warm Up
3 Rds of
10 Pass Throughs
10 Ovhd Squats
10 Pullups
10 Pushups
10 Situps
10 of your weakest gymnastic movement
"Bull"
Complete in teams of two
Two rounds for time of:
200 Double-unders
135/95 pound Overhead squat, 50 reps
50 Pull-ups
Run 1 mile
200 Double-unders
135/95 pound Overhead squat, 50 reps
50 Pull-ups
Run 1 mile
Partners may work at the same time, but cannot move on to the next exercise until completing all reps of the current exercise
Rx+, complete WOD solo
Ryan D. Wed wod: 150 hang snatch. 18 rds + 14 double unders w. #145
ReplyDeleteDan: 26:39 (1/2)(95)
ReplyDeleteBrian/Rosa: 28:30 (45,33)
Michael/Tyler: 26:05 (115)(Chest to Bar)