4/6/13 – Saturday

Written by josequan. Posted in Fitness

Do you want to rethink that cola?

WOD

In teams of three, with only one partner working at a time, complete the following for time:
400 Meter run as a team
300 Squats
200 Push-Ups
100 Toes to Bar

 

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

A.
Three sets, not for time, of:
15′ Rope Climb x 2-3 ascents
Alternating Pistols x 12-16 reps
Ring Dips x 10-15 reps

B.
For time:
Row 1000 Meters
30 Chest-to-Bar Pull-Ups
20 Overhead Squats (135/95 lb)
20 Chest-to-Bar Pull-Ups
10 Overhead Squats (135/95 lb)
10 Chest-to-Bar Pull-Ups

Rest exactly 5 minutes, and then . . .

C.
For time:
Row 1000 Meters
20 Front Squat (155/105 lb)
20 Ring Dips
10 Front Squat (155/105 lb)
10 Ring Dips

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