“HAHA” WOD 9/20/12

WARM UP:

350 M. Row (Easy)

350 M. Row (Mod.)

350 M. Row (Mod.)

350 M. Row (Sprint)

SKILL:

3×5 Hollow Rock into Supermans

Pair With:

3×2 Weighted Pull Ups

*Go as heavy as possible

LIFT:

Close Grip Bench Press

3×5 @ 80%

WOD:

“HAHA” (Compare to 5/28/12)

100 Double Unders (300 Singles)

Then:

3 Rounds

20 Hand Release Push Ups

20 Lateral Squat Jumps (over parrallet)

*Must do 4 Burpees at the top of each minute

POST WOD:

Coach’s Stretch