WOD 24.04.18

PERFORMANCE

 

STRENGTH

3 Sets for quality:

10 Bent Over Barbell Rows (2.0.2)*

rest 15sec

10 Chin Up Grip Pullups

rest 15sec

 

*Choose Weight/ Tempo: 2sec pull.0.2sec extend

 

CONDITIONING

6 Rounds

30sec Max Cal Row

30sec Rest

30sec Double Unders

30sec Rest

30sec Burpees

30sec Rest

 

*Goal is to repeat score every round.

FITNESS

 

STRENGTH

3 Sets for quality:

10 Bent Over DB/KB Rows (2.0.2)*

rest 15sec

20 Ring Rows

rest 15sec

 

*Choose Weight/ Tempo: 2sec pull.0.2sec extend

 

CONDITIONING

5 Rounds

30sec Max Cal Row

30sec Rest

30sec Rope Jumps

30sec Rest

30sec Burpees

30sec Rest

 

*Goal is to repeat score every round.

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