02.12.2014

 In WOD

Warm Up

Hip and Front Rack Mobility

2 Rounds

  • 10 Dislocates
  • 10 OHS
  • 10 Scap Push Ups

Strength/Skill

4 Sets

  • A1: Front Squat x 4-6 reps @ 30X1 – Rest 60 seconds
  • A2: Chin Ups (Supinated) x max reps – Rest 60 seconds
  • A3: Ring Fallouts x 8-10 @ 3011 – Rest 60 seconds

MetCon

In teams of two, partners will alternate movements to complete as many rounds and reps as possible in 12 minutes of:

  • 10 Pull Ups
  • 10 Thrusters (95/65)
  • 10 Box Jumps (24/20)

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