02.07.2014

 In WOD

Warm Up

Hip and Front Rack Mobility

2 Rounds

  • 15 Dislocates
  • 10 Goblet Squats @ 30X1
  • 5 Pull Ups or Ring Rows

Strength/Skill

4 Sets

  • A1: Front Squat x 6-8 reps @ 30X1 – Rest 60 seconds
  • A2: Weighted Pull Ups x 4-6 reps @ 2011 OR 2-3 Negatives @ 60A1 – Rest 60 seconds
  • A3: Plank on Elbows 45-60 seconds – Rest 60 seconds

MetCon

Every minute on the minute for 16 minutes

  • Odd – 10 Wallball
  • Even – 5 Burpees

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