01.16.2014

 In WOD

Warm Up

Shoulder Mobility

Then 2 Rounds

  • 10 Dislocates
  • 10 Scap Push Ups
  • 10 T Push Ups

Strength/Skill

4 Sets

  • A1: 1 Push Press + 2 Push Jerks – Rest 45 seconds
  • A2: 10 Box Jumps/Step Down – Rest 45 seconds
  • A3: Side Bridge x 30 Per – Rest 45 seconds

MetCon

“Helen”

3 Rounds for time of:

  • Run 400m
  • 21 KBS (53/35)
  • 12 Pull Ups

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