12/13/13 WOD


 

FUNCTION

A.  5 sets of:

90 sec Cal Row

30 sec rest

90 sec KBS-53/35

30 sec rest

90 sec Double Unders

30 sec rest

90 sec Plank on Rings

30 sec rest

 

DRIVE

A.  HBBS- 2×5@65%, 3×5@70%- rest exactly 90 sec.

B1.  Front Squat- 4×5@60%- rest 60 sec.

B2.  4×5 Tempo Close Grip Bench Press (3 count down, pause, 3 count at bottom, explode up)- rest 60 sec.

C1.  3×8 Weighted Strict Pull-ups- heaviest possible; rest 60 sec.

C2.  3×8 Weighted Strict GH Raises- rest 60 sec.

D.  For Time:

100 Double Unders

50 Wall Ball-30/20 (10/9′)

100 AD Cals

50 Dips

 

Posted on: December 12, 2013admin

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