Wednesday: 113016 (2-3)

Posted: November 27, 2016 in WOD

Warm-up:

Gymnastic: (Pick One) Work up to x6-15 @9 RPE
Dip
Handstand Pushup
Muscle-up
Pushup
Ring Pushup

Strength: (Pick One) Work up to x2-6 @9 RPE
Barbell Row
Block Pull
Deadlift
Deficit Pull
Pendlay Row
Romanian Deadlift
Yates Row

MetCon:
2-4 Rounds:

1. Conditioning: (Pick One)
400m Run
500m Row
2. Gymnastic: (Use 95% of Above)
3. Strength: (Use 95% of Above)

Comments
  1. Paulo Santos says:

    MetCon:
    4 Rounds:

    400m Run @8.5 MPH
    8 Barbell Row @135 (+1 from last time)
    11 Ring Dip (+1 from last time)

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