Main – WOD

View Public Whiteboard

Warm-up

Row slow, medium, fast (No Measure)

Warm Up:

Row

15 pulls slow

10 pulls medium

5 pulls hard

5 pulls slow

10 pulls medium

15 pulls hard

15 pulls slow

10 pulls medium

5 pulls hard

2 rounds

5 Pull-ups

10 Push-ups

15 squats

1 min couch stretch each side

Weightlifting

Deadlift (5.3.3.2.1.1)

Metcon

Metcon (Time)

Slender “Barbara”

4 Rounds for time, with 2 min mandatory rest between rounds

10 pullups

20 pushups

30 situps

40 squats

Cool Down

slow 500m row