Day 135: Rowing and Strict Pull-up for Time WOD

Arty (one of the Strength Coaches) hamming it up!

Wednesday; April 2nd, 2014 - the Wall @ ROCK JUNGLE

Warm-Up:

Row 500 meter (light Pace)

THEN 2 Rounds:
-  10 STRICT PUSH UP
-  12 meter LEFT LEG JUMP
-  12 meter RIGHT LEG JUMP

THEN
-  2 Minute QUAD SMASH
-  2 Minute GLUTE SMASH


SKILL:

EMOM x 10
-  5 DIPS
-  30 DOUBLE UNDERS


WOD: (for time)

-  ROW 800 meter / RUN (0.5 miles)
-  5 STRICT PULL UP

-  ROW 600 meter / RUN (0.375 miles)
-  10 STRICT PULL UP-  ROW 400 meter / RUN (0.25 miles)
-  15 STRICT PULL UP-  ROW 200 meter / RUN (0.125 miles)

CASH OUT:

- 2 MINUTE COUCH STRETCH A SIDE



Just posting the WOD for these days as I'm focused lately on my strength training.   Will try to
merge/blend them into my workouts.

Enjoy your workout and remember to tackle one WOD at a time!!