11/3/14 WOD

11/3/14 WOD

Monday 11/3/14

Warm-Up

5mins amrap 90% effort
8 wall balls 20/14# 10′ target
8 HR pushups
8 situps

WOD

Run 800m 90%

Rest 2mins

5mins AMRAP 90% effort
10 cal row
4 PC and jerk 155/95#

(14 Reps=1 Round)

Rest walk 3mins

5mins 90% effort
5 CTB chin ups
5 ring dips
20 DU

(30 Reps=1 Round)

Rest walk 3mins

5mins 90% effort
10 walk lunges
7 KBS 2/1.5pd russian
5 box jump sd 24/20″

(22 Reps=1 Round)

Rest 2mins

Run 800m 90%  same pace as above

Notes:
– all 5min amraps are sustainable pace
– start maintain and finish at the same pace
– the second 800m run should be same time as first run

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