WOD for Friday, Jul 31, 2015

Upper body work

Shoulder to overhead:

  • find a heavy set of ten
  • do 2 x 8 touch and go sets @ heavy10 – 10%
  • 2 legless rope climbs after every set
  • rest 3min between efforts

Rowing and box over burpees

2-3 rounds of:

  • row 1000m @ 2km + 10sec
  • immediately after you're done rowing do 20 box over burpees for time
  • rest as needed between rounds (maximum of 5min rest between rounds)
  • your combined time for 2-3 rounds of box over burpees is your score

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