WOD 3.10.15 Tuesday

Warm up

  • Run 600 m
  • Agile 8

16 Rounds done with perfect form:

4 Rounds of:

  • 4 box jumps
  • 4 Deficit Push-ups (hands on 45/25lb plates)
  • 8 Pistols (4/side)

4 Rounds of:

  • 4 Strict C2B pull-ups (No Kip)
  • 8 HSPU
  • 12  Floor Cobra w/2 second pause at top

4 Rounds of:

  • 5 Strict Pull ups
  • 10 Ring Dips
  • 12 Tire sit-ups or v-ups

4 Rounds of:

  • 6 Strict Ring Rows (2 seconds up, 2 second pause at top, 2 second decent)
  • 12 Push ups
  • 18 Perfect Air Squats

 

 

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