01.10.2014

 In WOD

Announcement:

We are starting a Whole Life Challenge on Jan. 11th.  Go here to sign up https://www.wholelifechallenge.com/wlcnewyear2014/teams/2900/join.  Make sure you are getting the best possible results from your training!

Warm Up

Hip and Front Rack Mobility

2 Rounds

  • 10 Wallslides
  • 10 Goblet Squats @ 31X1
  • 5 Pull Ups or Ring Rows

Strength/Skill

4 Sets

  • A1: Front Squat x 2-4 reps @ 31X1 – Rest 60 seconds
  • A2: Weighted Pull Ups x 4-6 reps @ 2011- OR perform 2-3 negatives @60A1 – Rest 60 seconds

MetCon

2 Rounds 

Against a 6 minute clock, complete as many reps as possible of:

  • Row 750m
  • AMRAP Front Squats (115/75)

Rest as needed between rounds.

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