WOD: Thursday 1/10/2015

Gymnastics Complex:
1 Toes to Bar + 1 Pull Up + 1 Chest to Bar Pull up
Complete 15-20 sets.

then:

Row 1km
Row 750m
Row 500m
Row 250m
Each for time as fast as possible - Rest as required between efforts

Post times to comments.

Endurance - Workout of the Week
Complete the following for max efforts:
7 mins Burpee Box Overs (20''/24'')
Rest 3mins
7 mins Power Cleans (30kg/40kg)
Rest 3mins
7 mins Row/Assault Bike for Calories
Rest 3mins
7 mins Farmers Carry for max distance (16kg/24kg)