WOD
A.1 OTM 10 Minutes
Odd: 5 Push Press
Even: Max Unbroken Chest to Bar Pull Ups
A.2
Row
12×1 Minute On/ 1 Minute Off
Set up rower for times intervals or alternate with a partner. If sharing a rower, transition AFAP.
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Crossfit Nation by Eric Lemay
September 09, 2013
Comments are off
WOD
A.1
Back Squat 4, 4, 4, 4
6 Pull Up negatives
3-5 seconds on the way down
Rest :45 seconds between efforts
A.2
4 Rounds
Run 800M
Rest 2 Minutes
A.3
3x 1 Minute Planks
100 – 4 Count Flutter Kicks
Post loads and times to comments.
Partner WOD
2 Rounds
20 Strict Pull Ups
20 Dips
30 Cleans #135/#75
40 Toes 2 Bar
50 Push Press #115/#65
60 Wall balls
70 KB Swings
80 Double Unders
Rest 8 Minutes
Post partners and times to comments.
WOD
A.1 Run 800M AFAP
A.2
Bench 3, 3, 3, 3, 3
A.3
Row 1,000M
20 Push Press #165/#115
50 Ring Dips
A.4 Run 800M AFAP
