01.06.2014

 In WOD

Warm Up

Foam Roll and Hip Mobility 5 Minutes

2 Rounds

  • 10 OHS @ 30X1
  • 10 Ring Rows @ 2011
  • 10 KBS

Strength/Skill

4 Sets

  • A1: Back Squat x 6-8 reps @ 30X1 – Rest 45 seconds
  • A2: SA Bent Row x 6-8 reps @ 2011 – Rest 45 seconds
  • A3: FLR on Rings 45-60 seconds – Rest 45 seconds

MetCon

In teams of 2, with only one person working at a time, partners will alternate full rounds to complete as many rounds and reps as possible in 15 minutes of:

  • 10 Wallball (20/12)
  • 10 KBS (53/35)
  • 10 Box Jump Overs (24/20)

 

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