11/13/13 WOD

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FUNCTION

A.  5 Rounds:

Sprint 800 m

*rest 3 min

-start the first 800m at about 75% and increase intensity each round.

B.  For Time:

10-9-8-7-6-5-4-3-2-1

Goblet Squat-53/35

KBS-53/35

V-ups

-EMOM perform 10 Jumping Lunges

*notes- score last run time on A and your time on B portion.

 

DRIVE

A.  5 Rounds:

Sprint 800m

-start the first 800m at about 75% and increase the intensity each round.

B.  Complete 6 rounds, each for time of:

10 HSPU

20 AD Cals

*rest 2 min b/t rounds

C1.  3 x 12 Reverse Hypers- heavy as possible; rest 60 sec.

C2.  3 x 60 sec Plank on Rings; rest 60 sec.

*notes- score last run on A and slowest round on B portion.

 

Posted on: November 12, 2013admin

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