KIDDING!!!!!!!!!! Wasn't that fun!
Okay, the real WOD!
1) BENT OVER ROW
- Use barbell, DB or KB
Every 3mins x 5 sets
10 reps each side - between sets do 15 setups.
2) PULL-UP FUN
Every 3 mins for 4 rounds - pick an option that suits equipment and skill level
Between sets 15 sit-ups
a) Max reps weighted pull-up + max BW Pull-up
b) Max reps BW Pull-up + max reps banded pull-up
c) Max reps BW pull-up + Max reps ring pulls
d) Max reps ring pull/bench pull
3) Dumbbell Hang Clean & Jerk + Running Ladder
200m Run + 20 reps
200m Run + 18 reps
200m Run + 16 reps etc until
200m Run + 2 reps DONE.
Ideally you will use 2 DBs, if not a barbell at approx 40/30kg, otherwise scale again to 1 DB or 1KB. Make sure you alternate at the halfway point of reps - e.g for 20 reps do 10 left then 10 right side.