WOD

Run for 30 minutes.

Keep the pace uncomfortable. Running is the ideal fit for this week’s programming. If weather does not permit, then my next choice would be the airdyne, and lastly the rower. (since we rowed on Monday)

• Odd Min: 40 Double-unders
• Even Min: 12 Burpees

• 5-5-3-7-7

Rest 5-10 minutes, then:

15-12-9 reps for time of:

• Back Squat 225/145
• Bar Muscle-up

4 Rounds for time:

• 36 Calories Rowing
• 9 Push Jerks 185/125

REST!  Get out of the gym!