01.17.2014

 In WOD

Warm Up

Dynamic Drills

Then 2 Rounds

  • 5 Box Jumps
  • 10 KBS
  • 15 Dislocates

Strength/Skill

4 Sets

  • A1: Power Clean x 1.1.1.1 – Rest 10 seconds between reps
  • A2: Dips x Max reps @ 1010 – Rest 45 seconds
  • A3: Ring Fallouts x 8-10 – Rest 45 seconds

MetCon

2 Rounds – Rest 8-10 minutes between

Complete as many reps as possible in 6 minutes of:

  • Row 1000m
  • AMRAP Wallballs (20/14) in time remaining

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