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2014.11.18 | WOD

18
Nov

2014.11.18 | WOD

PART 1
400m Row
20 x Jumping Jacks
20 x Squats
10 x Horizontal Ring Rows
10 x Dips
10 x Box Jumps (30/24)

PART 2
Running clock for 11 minutes:
0: 10 x Back Squats @60% 1RM
2: 10 x Back Squats @60% 1RM
4: 10 x Back Squats @60% 1RM
7: 7 x Presses @65% 1RM
9: 7 x Presses @65% 1RM
11: 7 x Presses @65% 1RM

PART 3
Total your push-ups completed.
Every minute on the minute for 5 rounds:
30 Second Bar Hang
AMRAP Push-Ups (Hand Release)

Rest 2 minutes.

Total your sit-ups completed.
Every minute on the minute for 5 rounds:
30 Second Elbow Plank
AMRAP Abmat Butterfly Sit-Ups

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