WOD – 131024

General Warm-up:

400m Run

Group Warm-up

Strength:

3 X 5 Back Squat

WOD:

3 Rounds not for time of:
10 Back Squat @ 75% of weight used for strength
10 Strict Pullups
10 Ring Pushups w/ feet on box*
*Rx is when the top of the box is  even with bottom of rings.
then:
“Annie”
50-40-30-20-10 of:
Double Unders
Situps
Note: You may anchor your feet with a sandbag for the situps.

Endurance WOD:

Run: 2 X 800m w/ 3 min rest between efforts
Row: 2 X 1000m w/ 3 min rest between efforts
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