20:00 warm-up next to the smelliest dude on planet earth (roller, squats, pull-ups, push-ups)
3x 1-6 clapping pull-up latter
then
bench (185#) + single arm row (120#DB)
21-15-9
then
5 rounds of
1:00 evil wheel
1:00 burpees
then
5x 10 burpee pull-ups (completed in the squat rack cage at Gold's on VanWinkle)
complete each round faster then the round before
1 comment:
I had done this WOD before once with Chris and Eric. We did it with a 20# vest on and the rests were probably a little longer considering we were doing it together. I rested about 1:30 between the first 3 rounds and then 2:00 on the last 2. These were brutal little sprints.
Round 1 - :29
Round 2 - :28
Round 3 - :28
Round 4 - :25
Round 5 - :23
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