10/13/14 – Monday

Written by Joey Tudela. Posted in Fitness


400 Meter run
6 Rounds of


Weighted dip
3-2-2-2-1-1-1-1-1 reps


Weighted push ups
3-2-2-2-1-1-1-1-1 reps

*Place a plate on your back for the push ups. For the dip you can use no weight if BW is good enough, but you can hold a dumbbell between your legs, wear a weighted vest, or use the weighted belt. Choose your scale. Rest between sets. You can perform and explosive moment just like a XWOD if you would like.

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