WOD - 10/14/13

Monday

Skill: KB Swings

Strength: Tabata 6 RDS each  

* Stay at one station until you complete all 6 RDS. Rest one round between sets.  

Example - 20 seconds of work. 40 seconds of rest. 20 seconds of work 40 seconds rest.... 

  • Back Squat 65-75%
  • Bent over Row - rest the bar on the ground each rep (135/85) (or TRX row if you are having trouble with flat back) 

WOD: 4 Rounds

  • 40 Double Unders
  • 30 Swings (53/35)
  • 20 Wallballs (20/14)
  • 10 Pull-ups