Tues., Sept. 27, 2016

WOD:

A.
Three sets of:

Supine Ring Row x 10-12 reps @ 2111
Rest 45 seconds
Hollow Rock (or Hold) x 30 seconds
Rest 45 seconds
Farmer’s Walk x 100 Meters
Rest 45 seconds
Prone Plank Hold x 45 seconds
Rest 45 seconds

B.
Five rounds for time of:

Run 400 Meters
8 Strict Pull-Ups
16 Push-Up

CW: 21:33

LW: 22:59