FRI22JAN2016

WOD

Conditioning
In teams of 3, complete a 18x500M relay row.
Each partner will row six 500’s as fast as possible. If you aren’t falling out of the rower at the end of each round, go faster.

Strength
Bench Press: 10 sets of 3 reps @ 85% of 3RM from last week
Rest 60 sec between sets

Extra

3 sets at an easy pace
– 5 Reps of following complex
– 5 Hollow Rocks (stay tight and snappy)
– 3 Hollow Candlestick rolls

Muscle Ups – for time
1.2.3.4.5.4.3.2.1 all w/ towel b/n feet

4 min. Tabata – Hollow hold (do reverse tabata :10/:20 off if need be)

Max Rep Ring Row with feet on box in 4 min

Post Comment

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s