6/9 WOD

Reg WOD:

For Time ~
1200m Run
30 HSPU
1k Row

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Comp WOD:

Four sets of:
Bench Press x 2-4 reps @ 20X1 (Move up in weight each set)
Rest 90 seconds
Ring Rows x 8-10 reps @ 2111 - Weighted w/bumper plate on stomach/chest
(get your body as horizontal as possible and stay rigid throughout the movement – tight butt and gut!)
Rest 90 seconds

and then,
Three sets of:
In three minutes, complete the following:
Run 400 Meters
10 Burpees
Double-Unders x Max Reps
(NO rest between sets)
**If you do not get at least 1 D.U. in that 3 minutes time period---do not continue. This is a 3 minute sprint to get through ALL 3 (the third being at least 1 D.U.). The goal of this is for you to get at least the same number (or more) D.U.'s in each set.