Strength
Weighted Pull Ups
6 x 7
Every 3 Minutes
WOD 1
4 Rounds
400 Meter Run
15 GHD Sit Ups
Every 3 Minutes
Write your time down for your 400 meter run every round and find your average time for all 4 rounds. If you area a beginner please start your run every 3 minutes even if you have not finished your GHD Sit Ups.
WOD 2
Team WOD
Accumulate 3k on The Concept 2 Rower with your Partner
While 1 Partner is Rowing the other is doing double unders. Split up your row times however you like. Come up with a strategy with your partner. Write down your time and total double unders.
Supplemental Strength
Do this before your weighted pull ups today.
8 x 12 GHD Sit Ups
Every Minute on The Minute
