Workout of the Day

WOD: On a 25-minute clock, 5 rounds of:

Row for 50 seconds, rest 10 seconds

Row for 40 seconds, rest 20 seconds

Row for 30 seconds, rest 30 seconds

Row for 20 seconds, rest 40 seconds

Row for 10 seconds, rest 50 seconds

4-5 rounds not for time

-10 banded hollow body pull-downs

https://www.youtube.com/watch?v=FVjtOSA-dz8

-100 ft. Kb/db suitcase + waiter’s carry (one weight up while one weight is down)

https://www.youtube.com/watch?v=kNVx9TjULss

-10/10 single leg deadlifts

-100 ft. Reverse sled pull

https://www.youtube.com/watch?v=NgrwToEY48g

-1:00 parallette shoot throughs

https://www.youtube.com/watch?v=vQ8tmpmwlio

Teams of 2, 1 work/ 1 rest

-100 Air Squats

-100 DU’s

-100 Sit Ups

-100 Wall Balls 20/14

-100 Burpees

-100 DU’s

-100 Alt DB Snatches 50/35

WOD = 5 rounds for time of:

-Run 800 meters or Row 1,000m

-overhead squats, 25 reps

– sumo deadlift high pulls, 25 reps