WOD – Monday 23 November 2015

WORKOUT OF THE DAY

METCON

A. 4 sets, not for time, of:

2 Weighted Pull-ups

Rest 15 secs

Max rep Strict Pull-ups

Rest 15 secs

30 sec L-sit hold

Rest 2 mins

***Record your heaviest weight 

 

B.  In pairs, perform 4 rounds of:

12 Renegade Rows 20/15kg

400m Run

***The Rows can be shared where only one person works at a time.  The 400m Run is together.

 

 

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About AB

Crossfit Coach

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