July 18, 2016

July 18, 2016

5 min clock

100 meter run

8 lunges

8 situps

8 ring rows/pullups


endurance wod :
partner wod
"triple 3"
3 mile run (400 x 12)
300 double unders
3000 meter row
+
100 situps


notes :
- scale double unders as needed.
- parition double unders and row as desired.
- situps performed at conclusion of "triple 3"


OR

 

strength wod :
8 minute emom of :
a) front squats x 3 @ 75%
every 1:30 x 7 sets of :
b) pc+fs+hpc+oh press
c) romanian deadlift 5 sets of 5.
d) situps x 100


notes :
- build over 7 sets of complex.

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