Dec 3, 2017

Monday 2017.11.4

Warmup

Jog 400m
Inchworm “out”
Spiderman “back”
PVC pass throughs
Then
2 rounds not for time
Row 200m
5-7 Burpees

WOD

3 rounds, 8 Minutes per round:
Row 1000m (round 1), 750m (round 2), and 500m (round 3)
In the remaining time after each of the three rows, perform as many rounds as possible of:
5 pull-ups (strict/kipping/jumping/banded/ring row)
5 lunges per leg
5 box jumps (24/20)
5 push-ups
Rest 2 minutes between each round.

Post row times and rounds completed to Comments.

2 comments:

William Branch said...

1000m 3:53, 3 rounds
750 3:00, 5 rounds
500 2:05, 4 rounds

Jimmy Chen said...

Round 1 - 3 + 2
Round 2 - 3 + 8
Round 3 - 4 + 2

Greetings from the UAE!