WOD: Thursday 17/1/2019

Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Reverse-Grip Strict Pull-Ups x 6-8 reps @ 2110
(add weight if you’re capable of maintaining tempo and rep range)

Station 2 – 60m Suitcase Carry + Waiter’s Carry

(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms
at 30m)

Station 3 – Reverse-Grip Bent-Over Barbell Row x 6-8 reps @ 2111
Station 4 – Dumbell Strict Press x 15 reps @ 1011
(maintain the tempo – each set should take exactly 45 seconds and each rep should be smooth and controlled movement)

Then…

Against a 3-min running clock…
400m Run
Max Reps of Burpee Box Jump-Overs (20″/24″)
Rest 3 mins, and complete a total of 3 sets.
Note number of burpee box jump-overs achieved in each of the three sets.

Post weights and Reps to comments