WOD 11.03.17
Workout of the Day 3 Nov 2017
Skill / Strength
Barbell Bent Over Row
4×6 w/ 3sec pause @top and 3sec tempo down
6- Kip Swings after each set of BOR
MetCon / Work
Level 3
Use 30sec Sprint/30sec Rest to Complete:
800m- Row
60- Alt DB Snatch 35/50
40- Box Step-overs
20- Jumping Pull-ups
Level 2
Use 30sec Sprint/30sec Rest to Complete:
800m- Row
60- Alt DB Snatch 35/50
40- Box Step-overs
20- Jumping Pull-ups
Level 1
Use 30sec Sprint/30sec Rest to Complete:
800m- Row
60- Alt DB Snatch 35/50
40- Box Step-overs
20- Jumping Pull-ups
