Supine-ring-rows

WOD 8/9/14

BEGINNERS:

Skills: Air Squat/Front Squat/Push-up/Butterfly Sit-up

Met/Con: 10′ AMRAP:

10 Air Squats

10 Butterfly Sit-ups

10 Push-ups

ADVANCED:

ME: Good Morning (2RM)

Met/Con: 3 RFT of:

5 PC @ 70% of 1RM

10 Box Jumps 60/50

15 Ring Rows

Endurance: “TABATA”:  Run or Row – 8 Rounds of 20″ on 10″ off with all-out effort.