WOD: Running Clock

ucf1

0-12: 

1000m Row

50 Thrusters (45/35)

30 Pull-Ups (*Ring Rows)

 

12-22:

750m Row

35 Thrusters (95/65)

20 Strict Pull-Ups (*Pull-Ups)

 

22-30:

500m Row

20 Thrusters (135/95)

10 Bar Muscle-Ups (*Strict Pull-Ups + Strict Dip)

*scaled

*scale the rest as needed


UCF Blood Drive is in 2 Weeks!!!

9-12 am – plenty of time to eat a hearty breakfast, get in a workout and save 3 lives!!

Please sign up on the whiteboard at the gym 🙂