March 8th, 2016

IMG_3876

Today’s WOD

A1. Push press x 3-5 reps, rest 30 sec

A2. Bent over rows @ 31X1, 6-8 reps, rest 90 sec x 5

+

EMOM x 15

Min 1 – Row 200/150

Min 2 – HSPU’s x 10 reps (or max in 30 sec)

Min 3 – DU’s x 40 reps

 

Notes:

– build per set on push press if hitting 5 reps

– EMOM pieces should take no more than 45 sec, adjust as needed to meet that

– For HSPU sub in either push ups, dive bombers, or put your feet on a box as you work towards getting inverted.

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