400m run
10 HR
10 Back Ext
10 Ring row
200m run
5 HR
5 Back Ext
5 Ring row
Strength:
DL, 3x's @ 70/80/90
- last set is maximal
Conditioning:
15 min AMRAP of:
6 pistols
6 dips
6 toes to bar
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8 rounds +3 ring dips.
ReplyDeleteThis is a very challenging and most excellent WOD! Good tough times :D
Only 5 and 3 T2B! Bah!
ReplyDeleteDips were hard today...I feel like i've been skimping on them lately...