March 29, 2019

 

a) WARM UP:

  • Run 200m – to the corner of bldg and back

3 Rounds

  • 10 scap pushups
  • 10 scap pullups
  • 10 ring rows
  • 10 samson stretch
  • 10 calories on the bike
b) STRENGTH:

4 Rounds (not for time):

  • 5 Strict pullups
  • 10 barbell bentover rows
  • 15 barbell curls
c) WOD:

For time:

  • 500 meter row
  • 50 dumbbell box step overs (1 dumbbell: 50/35, 70/50)
  • 5 rope climbs
  • 50 goblet squats (50/35, 70/50)
  • 800 meter run
Posted in WOD