April 10, 2013

EVELYN

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STRENGTH WOD:

Four Sets

Bench Press 4-6 reps (20×1)

rest 45 seconds

Ring Rows 8-10 reps (21×1)

rest 2-3 minutes (work mobility during this time i.e. pvc pass throughs, band stretches etc…)

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CONDITIONING WOD:

Every Minute on the minute for ten minutes:

Run 200 meters

*If you fail. Rest the next round and get back at it. Don’t try to catch up because you won’t and will just jog the rest of the time.

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(Extra Credit)

Complete 30 Renegade Rows

DB Weight of your choice