March 3rd, 2016

 

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Today’s WOD

A1. Pause Front squats @ 33X1, 6 reps @ 60% of 1RM, rest 20 sec

A2. Weighted pull ups x 3 reps, rest 90 sec x 5

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With a 10 min timer, complete the following:

1000/800m row, immediately followed by…

AMRAP of:

40 DU’s

30 Wall balls

20 Ring dips

*If you get through the ring dips, start with DU’s again, score is total reps of AMRAP

 

Notes:

– 3 sec decent, 3 sec pause, fast up, 1 sec reset at the top = 33X1

– use either stationary dips or push ups as a sub for ring dips

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