November 7, 2015

Strength/Skill
Three sets of:
Deadlift x 6-8 reps @ 2011
Rest 90 seconds
Ring or Stationary Dips x 20-25 reps
(more advanced athletes may perform the dips from high rings – starting each set with a muscle-up)
Rest 90 seconds

Metcon
Three rounds for time of:
500 Meter Row
15 Hand-Release Push-ups
25 Kettlebell Swings (32/24 kg)
If you have a training partner, perform this as a team of two, with one person trailing the other. As soon as partner A completes the 500 meter row, Partner B jumps on and rows while partner A performs the push-ups and swings.

This entry was posted in Deadlifts, Hand Release Push Ups, Kettlebell Swings, Ring Dips, Row, WODs and tagged , , , , , , , , , , . Bookmark the permalink.

Leave a Reply