02.17.2014

 In WOD

Warm Up

Foam Roll and Hip Mobility

2 Rounds

  • 10 Goblet Squats @ 30X1
  • 8 Ring Rows @ 2011
  • 6 Squat Jumps

Strength/Skill

4 Sets

  • A1: Back Squat x 6-8 reps @ 30X1 – Rest 60 seconds
  • A2: SA Bent Row x 6-8 reps @ 2011 – Rest 60 seconds
  • A3: FLR on Rings x 45-60 seconds – Rest 60 seconds

Metcon

EMOM for 16 minutes perform:

  • Odd – 8 Front Squats @ 50-60% of 1RM
  • Even – 8 CTB Pull Ups

Leave a Comment