WOD…Dec 8th…Pull then Push!

By December 7, 2014 wod No Comments

Strength – Back Squat – 5 x 40% – 5 x 50% – 3 x 60% – 5 x 75% – 3 x 85% – 1+ x 95% (all percentages are based on 90% of your 1 rep max)

WOD

Row 500m

30 – Push – up

30 – SDHP – 75/55#

30 – HSPU – sub to one ab-mat or pike HSPU

30 – Power Snatch – 75/55#

30 – Burpees

30 – Pull-up

30 – Thrusters – 75/55#

*22 min cap

Designed to be pull then push; if too many people for rowers you can move the rower further down in the workout with the corresponding push movement.

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