Strength: Tabata Hollow and Superman Holds (alternate rounds)
WOD:
Row 1000 or Run 800
100 DB Snatch
Row 1000 or Run 800
L3: 55/35
L2: 35/25
L1: Scale
Competitor WOD 6:30 pm
Part A: Every 3 minutes, for 12 minutes (4 sets) of:
Row 250/200 Meters
20 Double-Unders
50-Foot Handstand Walk
Part B:
20 Bar Muscle-Ups
30 Deadlifts (225/155 lbs)
40 Box Jump-Overs (24″/18″)
50 Wall Ball Shots (20/14 lbs)
60 Calories of Rowing
50 Wall Ball Shots (20/14 lbs)
40 Box Jump-Overs (24″/18″)
30 Deadlifts (225/155 lbs)
20 Bar Muscle-Ups
