Workout of the Day

Monday, November 14, 2016

For Time (Time starts on the rower)
MAX 500m Row
*Final Row time is added to end of WOD
Once row is complete, perform
800m Run
50 double Unders
400m Run
50 Double Unders
200m Run
50 Double Unders

Post WOD
With DB’s, perform 4 Rounds
5 Strict Press
5 Push Press
30 Mtn climbers
40 Bicycles
-or-
Bench Press
10-8-6-4-2 reps increasing weight
After each set, perform 3 Muscle Ups
Sub MU for x5 Strict Pull-ups/x5 Dips