WOD: 7.1.19

Weightlifting

Box Squat with pause (10,5,3,2,1,1,1)

Gymnastics

Pull-ups (One set of max pull ups )

W.O.D.

FIT: Metcon (Time)

FOR TIME:
2 rounds
Row 500m
Rest 2 minutes
then…
2 rounds
Run 400m
Rest 2 minutes
then…
50 double unders

PERF: Metcon (Time)

FOR TIME:
3 rounds
Row 500m
Rest 2 minutes
then…
3 rounds
Run 400m
Rest 2 minutes
then…
250 double unders