Monday 11/7/16 - Pull Pull Pull


MAIN WOD
W: 8:00
8 Single Leg RDLs/side, light and controlled
16 Hollow Rocks
Row 250m
M-1: Front Squat 4-4-4-4
M-2: For Time:
50 Pullups
50 Calorie Row
10 Rope Climbs, 15' Ascent
Timecap: 15:00
Options:
L2:
30 Pullups
50 Calorie Row
10 Rope Climbs, modified ascent
L1:
30 Jumping Pull ups
50 Calorie Row
10 Rope Walk ups
LEVEL 1 FITNESS
F-1: Learn Push Jerk
3 Push Jerks every minute for 10 minutes
*Superset with 4 push ups
F-2: For reps:
3:00 AMRAP
10 Sandbag or medball over shoulder
10 Lateral Burpees over sandbag
Rest 1:00
2:00 AMRAP
8 Sandbag over shoulder
8 Burpees over sandbag
Rest 1:00
1:00 AMRAP
6 Sandbag over shoulder
6 Burpees over Sandbag
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