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WOD

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Strength Circle + Row / Run

Saturday, 1 October 2016

Strength Circle - 20min Clock

For quality, rotate through the following movements:

  • 8 Alternating Dumbbell Snatches 
  • 3-10 Strict chin up (underhand grip)
  • 10-30 second Ring support tuck hold
* Choose a rep range / duration that you can repeat across rounds. 

Partner Row & Run Spirnts

For Time with a partner, take turns to complete A, B, C and D:

  • A) Row 400m + Run 400m
  • B) Row 300m + Run 300m
  • C) Row 200m + Run 200m
  • D) Row 100m + Run 100m
* Athlete 1 completes A, then Athlete 2 completes A, Athlete 1 completes B etc...

 

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