WOD:
5 rounds of max effort of 30:20 (30 seconds on 20 seconds off/rest):
1 round consists of:
30 sec max rep 225/155 DL, rest 20 sec
30 sec max rep box jump (24"), rest 20 sec
30 sec max reps of GHDSU (Glute Ham Developer Sit ups), rest 20 sec
30 sec max row for Calories, rest 20 sec
30 sec max rep 225/155 DL, rest 20 sec
30 sec max rep box jump (24"), rest 20 sec
30 sec max reps of GHDSU (Glute Ham Developer Sit ups), rest 20 sec
30 sec max row for Calories, rest 20 sec
Score is total number of reps plus total number of calories on the rower. You can start at any exercise (run like fight gone bad).
Post total to comments.
Wasn't it 30 sec max ring dips instead of box jump?
Posted by: Jeremy | November 05, 2009 at 09:59 PM
Yes, it was ring dips vice box jumps.
228. Thought I'd do more...
Posted by: Nick | November 06, 2009 at 11:32 AM