9-22-16

Wod
3 minute intervals
3 rounds
30 sec. HSPU 30 sec. rest, 200m run
30 sec. row for calories 30 sec. rest, 200m run
30 sec. ring dip 30 sec. rest, 200m run

After each movement and your 30 sec. rest
you will have 2 minutes to complete
your 200m run (i.e if it takes you 1min to
run then you will have a 1min rest)

There will be two scores for this workout
1st: total reps on the hspu, row, and dip
2nd: total time spent running

Advertisements