01.20.2014

 In WOD

Warm Up

Foam Roll and Hip Mobility 

2 Rounds

  • 10 Goblet Squats @ 20X1
  • 10 T Push Ups
  • 5 Seated Box Jumps

Strength/Skill

A: Take 12 minutes to build to a 3RM Back Squat @ 20X1

B: Weighted Pull Ups x 5,4,3,2,1 @ 2010 – Rest 60 seconds between sets

MetCon

For time:

  • 30 Wallball (20/14)
  • 20 KBS (53/35)
  • 10 Burpee Box Jump (24/20)
  • 20 KBS
  • 30 Wallball 

 

Leave a Comment