WOD 03.01.17

PERFORMANCE

STRENGTH

 EMOM10@2MIN(5SETS)

 2 Strict Press @90% of 1 RM Strict Press*

 2 Strict Pullups

 2 Supinated Strict Pullups

 *no rack.

 

CONDITIONING

For time:

750m Row

50 Pushups

50 Double Unders

500m Row

30 Pushups

30 Double Unders

250m Row

10 Pushups

10 Double Unders

FITNESS

STRENGTH

EMOM10@2MIN (5 SETS)

 3 Seated Strict Press

 3 Negative Pullups

 

 

 

CONDITIONING

For time:

500m Row

30 Pushups

300 Rope Jumps

300m Row

20 Pushups

200 Rope Jumps

100m Row

10 Pushups

100 Rope Jumps