Friday 11-3-17

Warm up 3X
200 m run
20 DU OR 60 SU
5 Diver Bombs
10 Banded single arm shoulder press
10 Ring Rows
10Airsquats

 

 

WOD total of 25 Min

3  Rounds..each round …….
5-minute rounds for max reps at each station:
From 0:00-2:00,
run 400 meters then max double-unders
From 2:00-3:00,
35-lb. dumbbell push jerks
From 3:00-4:00,
pull-ups
From 4:00-5:00,
35-lb. dumbbell hang squat cleans
*Rest 5 minutes between rounds.

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