WOD Blog

Thu, Feb 20 2014

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3192 days ago)

Russo Special


(Time)
Skill: Push Press

EMOTM x 8
   -  Odd: 1 Power Clean + 5 Push Press
   - Even: 30 DU's or Singles

WOD: Russo Special

 400 Meter Run

   20 - KB Swings (53/35)
   20 - Sit-ups
   20 - Push-ups
   20 - Squats (95/45)
   20 - Pull-ups
   20 - Shoulder to Overhead (95/45)
   20 - TTB ( Toes to Bar)

Repeat with 10 Reps.
(There will be a 20 minute cutoff)

 400 Meter Run


1st18:06 O`Hagan Thu, Feb 20, 2014

O`Hagan18:06
Knee Push-ups / 15 lb Shoulder Press