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04/15/2014 WOD

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Tuesday 04/15/2014

Warm Up:

Run 400M-easy

Followed By

2 RNFT:

10 Ring Rows

10 Push-ups

15 walking lunges

30 second plank hold

Strength:

Bench Press 6×3 @ 70%- rest 90

WOD: AMRAP 30 Min

Level 1

Run 400M

30% of max Banded Pullup or Ring Row

1:1 Dips of Box (10 pull ups = 10 dips)

Level 2

Run 800 meters

Max Reps Pullups

1:1 Dips (10 pull ups = 10 dips)

Level 3

Run 800 meters

Max rep M.UPS

Note:

800/400 times and reps each round

 

 

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