WOD 1.13.15 Tuesday

Warm up

  •  Run 400m
  • Agile8
  • 10 Walkouts
  • 10 Pass Thrus- 10 Halos
  • 10 Reverse Pass Thrus

A. 3 Rounds:

  • 30sec Handstand or Elbow Plank
  • 30sec Hollow Body Hold
  • 30sec Superman Hold

B. Back Squat (based on 1rm squat) 5 sets

  • 1×5@65%
  • 1×5@75%
  • 2×5@80%
  • 1×5@75%

rest exactly 90 seconds between sets!

C. 3 Rounds for time:

  • 200m Sprint
  • 21 KB American Swings(40/30#)
  • 12 Pull-ups

Rest 2 minutes then complete:

3 Rounds for time

  • 100m Sprint
  • 21 KB Russian Swings(50/40#)
  • 12 Pull-ups (Chest-to-bar)

D. 3 Rounds- optional

  • 1 length of turf Sled Push
  • Rest 1 Minute
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