Performance Fitness Endurance WOD 10.9.14

10:00 Continuous Warm-up with dynamic stretching
Sprint Development

Row to 100m….ish:

4 Rounds:
You have to row as close to 100m as you can. For every meter off from 100m, will determine your workout
Round 1: 5:00 AMRAP
0-5: Pullups and Super Burpees
6-10:
11-15:
16-20:
21+

Round 2: 5:00 AMRAP
0-5: KB Swings (24kg/32) and Box Jumps
6-10:
11-15:
16-20:
21+

Round 3: 5:00 AMRAP
0-5: Alt. Lunge Jumps and Slam Balls
6-10:
11-15:
16-20:
21+

Round 4: 8:00 AMRAP
0-5: Buy in 100m Run: Wall Ball Shots, Ab Mat Sit Ups, Toes to Bar
6-10:
11-15:
16-20:
21+

Score: Rounds + Reps (The better at determining 100 meters the more likely to have more reps)

Core