8/13/14 WOD

8/13/14 WOD

Wednesday 8/13/14

A1. DB rear foot elevated split squat @30X0; 8/leg; rest 90sec
A2. DB bent torso row @20X1; 6-8/arm; rest 90sec x 4
+
every 2min complete
8, 6, 4 90% effort
GHD Sit-ups
FW 20m 100/70#/hand
ring dip
x 4
+
5 rounds for time
Row 400m
20 plate Overhead walk lunges 45/25#

Notes:
- start at zero complete 8, 6, 4 rest remainder of time start again at 2mins then 4mins then 6mins
- try to maintain the same pace on the rower each round for the best possible time

2 comments (Add your own)

1. Ty Johnson wrote:
Loved the isolation on the split squat and the DB rows. The row and lunged combo was tough.

Fri, August 15, 2014 @ 8:33 AM

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