02.14.2014

 In WOD

Warm Up

2 Rounds

  • 10 Dislocates
  • 10 Kips
  • 10 T Push Ups
  • Row 250m

Strength/Skill

4 Sets

  • A1: Press x 6-8 reps @ 21X1 – Rest 45 seconds
  • A2: Ring Rows (As horizontal as possible)  x 8-10 @ 2011 – Rest 45 seconds
  • A3: Side Bridge x 30 seconds per side – Rest 45 seconds

MetCon

2 Rounds

Against a 4 minute clock

  • Row 500m
  • AMRAP Wallball (20/14) in time remaining

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