WOD: Thursday

WODs February 4, 2015

Five rounds:
8-10 Bent Over Row
Rest 45 sec.
60 sec. Candlestick
Rest 45 sec.
10-20 Evil Wheel
Rest 45 sec.
Max Effort L-sit
Rest 45 sec.

Notes: While this workout is not for time, by sticking strictly to the 45 sec. rest breaks you will find that there is certainly a conditioning effect. For the B.O.R., pick a weight that is quite maximal for 10 reps in the 1st round and try not to let it slide under the 8 as the rounds go on. If your L-sit is short or non existent you can scale back by bending at the knees or through plank variations.

chris

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