01.14.2014

 In WOD

Warm Up

Dynamic Drills

2 Rounds

  • Row/Run 250m
  • 5 Box Jumps
  • 10 Push Press (45/35)

MetCon

EMOM for 12 Minutes

  • Odd – 7 Ground to Overhead (135/95)
  • Even – 7 Toes to Bar

Rest/Walk 4 Minutes

EMOM for 12 Minutes

  • Odd – 7 Power Cleans (135/95)
  • Even – 7 Burpee Box Jump (24/20)

Rest/Walk 4 Minutes

EMOM for 12 Minutes

  • Odd – 15/10 HR Push Ups
  • Even – 15 Strokes Hard Rowing

 

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