Tuesday April 30th 2013

RDG

WOD

Prep…
3  Rounds
50 Singles + 20 Double unders
12 GHD sit-up or 24 Butterfly ab-mat sit-up
7-10 ring dips
5 min shoulder mobility

A. For time:
15-12-9-6 reps of
Power clean (135/95)
200 Meter run after each round

B. 3 sets of:
100 sled push (heavy as possible)
rest 30 sec.
200 Meter farmer carry (heavy)
rest 2 minutes

PumpFit 

Intro…
2500 Meter row (teams of two, alternate every 250 M.)
– After each rotation complete 7 wall balls

The Primer…
5 Rounds
10 weighted push-up
rest 60 sec

5 Rounds
10 Back squat
rest 60 sec

5 Rounds
30 weighted ab-mat sit-up
rest 60 sec

The Grind…
Every 2 minutes complete:
5 D-ball ground to over the shoulder (heavy)
35 Double unders
– Complete 10 Rounds

The Pack…
Tabata Hollow rocks & Hollow Planks