100309 WOD

Mar 9 | JSwaf • 10:12

Warm Up

  • 50 Jumping Jax
  • 20 Squats
  • 20 Push Up
  • 20 Press/ Push Press/ Push Jerk
  • 20 OH Squat
  • Hip Mobility (Sit n Sh*t, Curler)
  • Shoulder Mobility (Pass Through’s, Hang and Kip)
  • Agility (Ladders, Hurdles, Shuttles)

WOD for Both Classes

  • 200m Sprints on the Rower
  • 1:30 Rest between Rounds
  • the
  • “LINDA”
  • Max Rep Bodyweight Bench Press
  • Max Rep Pull Up
  • 4 Rounds

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This entry was posted on Tuesday, March 9th, 2010 at 10:12 am and is filed under Workout Of the Day. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.

8 Comments

  1. Mark
    March 10, 2010 at 9:19 am

    Row times: 33.8 – 34.1 – 33.7 – 34.2 – 34.1 (resistance at 8 for last round)

    Bench Press 215# 11 – 10 – 6 – 10

    Pullups 9 – 9 – 7 – 4

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