Wednesday, March 5 2014

WOD: "DB's Green Light Red Light Chipper" 1 minute max reps pull-ups, rest 30 seconds 1 minute max reps hand release push-ups, rest 30 seconds 1 minute max reps hang squat clean 95/65, rest 30 seconds 1 minute max reps KBS 24kg/16kg, rest 30 seconds 1 minute max reps push press 95/65, rest 30 seconds 1 minute max reps SDHP 95/65, rest 30 seconds 1 minute max reps double unders, rest 30 seconds 1 minute max reps barbell lunges 95/65, rest 30 seconds 1 minute max reps barbell rows, 95/65 SCORE = Total Reps From All Exercises rest exactly 5 minutes, then EMOM for 5 minutes: 100m sprints (50 out/50 back) Reminder: Running & Endurance class is suspended through the month of March.