01.08.2016 WOD

A. Mobility

B. Warm-up
10 Air Squats
10 Lunges
10 Jumping Squats
10 Jumping Lunges
10 Toes-thru-rings
2 rounds

C. “Competition Friday”

WOD 1A. “King Row Comp”

1000m row, 2:00 MINUTE REST
750m row, 1:00 MINUTE REST
500m row, 0:30 SECOND REST
250m row

The score is total (Rowing) time WITHOUT the rests.

Rest 10 minutes, then

WOD 1B. Open WOD 15.3

7 Muscle-ups (Rx Lite: 14 Strict Pull-ups)
50 Wall Balls
100 Double-unders
14 Minute AMRAP