Saturday 4.6.13

rowing

WOD 13.5

Complete as many rounds and reps as possible in 4 minutes of:
15 Thrusters@100/65, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc……

If you have already done the open WOD do the WOD below

1. Deadlift

1 rm

2. run

10 x 200 meters

1 min rest between efforts

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