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Week 2 Day 4, 10-04-12

Posted on October 4th, by VincentO in WOD.

Warm Up

Max rounds in 7 minutes

7x Push-ups

7x Sprawl

7x Squat jumps



For total distance

Row 1 minute ON 1 minute OFF

Row 1 minute ON 50 seconds OFF

Row 1 minute ON 40 seconds OFF

Row 1 minute ON 30 seconds OFF



12 minute AMRAP for REPS

12 body weight back squat or 60% of 1RM

12 box jump

running 200m

reduce reps by one each round until

1 back squat

1 box jump

if you have any more time start over at twelve reps


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