06 Sept 2016 – WOD

WORKOUT OF THE DAY

A) Conditioning
8 minutes to get s far as possible up the ladder:
1, 2, 3....Deadlifts (140/90 kg)
3, 6, 9...Ring dips

B) Rowing Conditioning
With a partner, complete 4 x 500m each, resting while your partner rows
*Aim to keep each row 3-5 seconds faster your 2km PB pace
** Time cap: 15 minutes

C) Bonus Gainz

3 sets of:
20 Weighted sit-ups
40 Banded good mornings