09 Nov 2016 – WOD

WORKOUT OF THE DAY

A) Conditioning: Row

7-10 rounds of:
250m @ Max effort
- Rest 90 seconds - 

(Time cap: 25 minutes)

B) Gymnastics Conditioning

If your best set of unbroken muscle ups is between 10+ reps:
Complete 4 sets of 7 unbroken muscle ups with unlimited rest

If your best set of unbroken muscle ups is under 10 reps: 
Complete 5 sets of 3-5 unbroken with unlimited rest

If you do not have muscle-ups, complete either:
5 sets of: 3-5 Russian dips
OR
5 sets of: 3-5 Ring dips

C) Bonus Gainz: Posterior Chain Development

Prowler push: 2-4 x 2 lengths of astro-turf - Heavy as possible