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WOD 4-14-2015

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wod4142015Warm-up

  • 30 air squats
  • 50 jump rope singles
  • 20 box jumps
  • 50 jump rope singles
  • stretch 1 minutes

Metcon (Time)  *35 minute time cap

  • Row 1000m or 100 sdhp’s
  • Run 200m
  • Row 800m or 80 sdhp’s
  • Run 400m
  • Row 600m or 60 sdhp’s
  • Run 600m
  • Row 400m or 40 sdhp’s
  • Run 800m
  • Row 200m or 20 sdhp’s
  • Run 1000m

What if I don’t have a rowing machine? Do Sumo Deadlift High Pulls, 500 meter row = 50 sdhp’s

Originally posted 2015-04-14 13:40:19.

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