WOD 4-8-2015

WOD 4-8-2015

wod482013Warm-up (No Measure) *8 minute time cap

3 Rounds NFT (not for time) of:

  • 15 Calorie Row
  • 15 Hand release Push-ups (on down release your hand away)
  • 30 Hollow Rocks: Lie down face up with your arms and legs both extended and about one foot off the floor. Then, much like a rocking chair, start moving back and forth while keeping your body stiff and without raising your arms and legs.

Weightlifting 5 sets of 5

  • Back Squat (Increase 5lbs from last session )

*10 minute time cap

Metcon (Time) *20 minute time cap

4 Rounds For Time:

  • 500m Row (set machine to row)
  • 50 Deadlifts (135/75) or 500 meter row = 50 sdhp’s

What if I don’t have a rowing machine? Do Sumo Deadlift High Pulls, 500 meter row = 50 sdhp’s

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