500m row
40 squats
30 sit-ups
20 push-ups
10 pull-ups
Skill: (5 Min)Double Under Flights
5-10-15-20
1-2-3-4-5
For the double under flights, depending on your skill level do one set then stop. Once you stop, move to the next set. Each set should be unbroken. Do not move to the next set until you complete the unbroken amount.
Strength: (Either before or after the WOD)
Bench Press
5-5-5
WOD:
"Rahoi"
Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees
7 Rounds + 12 Box jumps
ReplyDeleteI felt so drained this morning... I'm sure I could have done better but I'm on my 2nd day of a 30 day Paleo Diet and I'm feeling it lol.
5 Round 10 Box Jumps As Required.
ReplyDelete