August 29th – Hit the Road

By August 28, 2017 wod No Comments

Skill/Warmup- Strict pullups/Ring Dips: 20 Min to practice, if you have strict already try to do 5 max sets. Banded do 5 sets of 3 reps with concentration on very slow descent. Take time between sets for full recovery. Ring dips use same rep scheme as for pull ups.

 

WOD -For Time

Run 800m for time (mod-1000m row)

Rest 2 min

Run 400m for time (mod- 500m row)

Rest 1 min

Run 200m for time (mod-250m row)

(Time Cap 18 Min)

***2 Scores- 800m time and total time***

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