WOD: Friday, January 2, 2015

(A) Running Drills (4 min)

(B) GymNASTY Mobility (10 min)

(C) Warm Up WOD (3 min)

(D) Bench + Row/Run (15 min)

Find a 10RM Bench Press, then

  • 10 BP @ 90%, immediately followed by 400m Run/500m Row for time (alternate running and rowing from set to set ... 3x500m row and 3x400m run total)
  • 10 BP @ 85%, immediately followed by 500m Row/400m Run for time
  • 10 @ 80%, immediately followed by 400m Run/500m Row for time
  • BP Max Reps @ 75%, immediately followed by 500m Row/400m Run for time
  • BP Max Reps @ 75%, immediately followed by 400m Run/500m Row for time
  • BP Max Reps @ 75%, immediately followed by 500m Row/400m Run for time

Tonee. Overhead Lunges. Photo by Rafael Vega