02.06.2014

 In WOD

Warm Up

2 Rounds

  • 10 Wallslides
  • 10 T Push Ups
  • 10 Ring Rows @ 21X1

Strength/Skill

4 Sets

  • A1: Push Press x 8-10 reps – Rest 45 seconds
  • A2: SA Bent Row x 8-10 per @ 2011 – Rest 45 seconds
  • A3: Hollow Rocks x 20 seconds – Rest 45 seconds

MetCon

3 Rounds

Complete as many rounds and reps as possible in 3 minutes of:

  • 5 Deadlifts (115/75)
  • 5 Hang Power Cleans 
  • 5 Shoulder to Overhead

Rest 1 minute between rounds and pick up your count where you left off in the previous round.  You will have one score at the end of the 3 rounds.

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