Tuesday 7-9-13

 In WODs

Warm Up

200 Double Unders/Attempts

Those that finish early do mobility


Single Arm Row (ideally use rings, but KB to scale if needed)



A. Four sets of:
Pistols x 6-8 reps each leg (note progression or weight used)
Rest 90 seconds
Single-Arm Row x 10-12 reps each arm
Rest 90 seconds

B. Four sets for times of:
Burpees x 10 reps
Kettlebell Swings x 15 reps (70/53)
Double-Unders x 30 reps
Rest 90 seconds


Travel WOD

TABATA Burpees

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