50-40-30-20-10:
Double-unders
Sit-ups
Category: .Your WODs
For time:
300 push-ups
Row 100m all-out effort
Rest as needed
Row 500m all-out effort
Rest as needed
Baseline:
For time:
500m row
40 air squats
30 sit-ups
20 push-ups
10 pull-ups
Work up to a 3-rep max
Then a 1-rep max
5 RFT:
Run, 200 m
10 Sumo Deadlift High-pulls, 95 lbs
10 Ring Dips
4 RFT:
12 deadlifts, 225 lb
21 kettlebell swings, 1.5 pood
200 m run