01.23.2014

 In WOD

Warm Up

Dynamic Drills

2 Rounds

  • 10 Step Ups
  • 10 Scap Push Ups
  • Row 250m

Strength/Skill

5 Sets

  • A1: Pistols x 4-6 per OR Progressions – Rest 45 seconds
  • A2: Double Unders x 60 seconds – Rest 45 seconds
  • A3: Hollow Rocks x 20 seconds – Rest 45 seconds

MetCon

40 Turkish Get Ups – Alternate every rep, stay smooth and steady.  Focus on positioning not speed.

 

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