WOD for Thursday, 4/13/14:
4 rounds:
500m row
20 back extensions
15 handstand push-ups
AMRAP for 14 minutes:
2-4-6-8-10…etc of
toes to bar
20 wall balls between each round
10 rounds:*
200m run
:30 ME deadlift**
*everyone starts each round at the same time
**you pick the weight on the deadlift. For every rep, you get as many “points” as the amount of pounds you lifted. Your score is as many points as you can accumulate over the 10 rounds
1 mile run
30 ring dips
30 push presses (95#/65#)
800m run
20 ring dips
20 push presses
400m run
10 ring dip
10 push press
With a partner:
150 squats
500′ bear crawl
200′ burpee broad jump
150 squats
“14.1”
AMRAP for 10 minutes:
30 double unders
10 overhead squats (75#/55#)