WOD 11.10.2015 Tuesday

Push/Pull Tempo Drill

Alternating every :15 x 24 (12 each)

  • 3 push-ups
  • 3 ring rows or body rows on bar

* Alternate each round accumulating 12 rounds of each movement

Partner WOD

30 min AMRAP

  • 600 meter run (run together)
  • 300 Double Unders (300 singles)
  • 100 yard backwards sled drag arms only, 165/110#

* 65-70% intensity, partition reps and distances as needed to stay in an aerobic training zone