10/5/13 – Saturday

Written by Joey Tudela. Posted in Fitness

DYNAMIC WARM UP

400 Meter Run

Then…

3 Rds of:

6 Pull-ups
6 Push ups
6 PVC Pass Throughs
6 Spider mans

Note: Not for time. Perform some good to perfect form on all movements.

 

WOD

For time:
Run 800 Meters

and then,

3 rounds of:

5 Shoulder to Overhead (155/105 #)
Pull-Ups x 15 reps

*Scale to your ability. Do not be controlled by the Rx.

Tags: , , , , , , , , , , , , , , , ,

Trackback from your site.

Leave a comment

*