10/30/13 WOD

tire

Barbell: Front Squats, 2 reps at 80%, 2 at 85%, 2 at 90%, 2 at 95%+ of your 1RM.

We are all pretty awesome.

We are all pretty awesome.

WOD: Team WOD!

Teams of 3, in 3 sections of 8 minute with 2 minutes rest in-between of

  • Station 1:
    • Tire Flip Jump throughs. 1 rep = flip the tire, jump into the center and out the other side.
  • Station 2: (Cycle through, with one person resting)
    •  10 GHD Sit-ups
    •  15 Push Ups
  • Station 3:
    • 1 Rope Climb
    •  5 Thrusters (95/65)
    •  10 Pull Ups

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