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11 June 2013; “3 minutes out….”


11 June 2013; “3 minutes out….”

Warm-up: Self

WOD:”3 Minutes Out..”

Five three minute rounds of….

Row 500m

Use remainder of 3 minutes to perform….rest as much as possible between rounds

Advanced: Max Muscle Ups

RX: Max Kipping/Butterfly Pullups

If you are doing Pull-ups with a Band, perform max push-ups after every 500m row

Cool Down:100 Sit-ups for time or Advanced, do Annie for time