WOD: 5.9.14

STOP MAKING STUPID PEOPLE FAMOUS

KK

 

Fitness:

Tabata 1000m Row (row 1000m at intervals of 20:10)

followed immediately by

10 Rounds of:

  • 10 Tuck Jumps

  • 20 Sit-ups


Tuck Jump

 

 

Performance:

Dynamic Effort Lower Body:

Safety Squat Bar Squats with Chains @50% of 1RM for 12 sets of 2 (rest 30-45 seconds between sets)

followed by

 

Complete as many rounds as possible in 7 minutes of:

  • 5 sub-1:30/500-m pace pulls on C2 rower

  • 3 deadlifts, (315/210-lbs)