02.20.2014

 In WOD

Warm Up

Pec and Lat stretch

2 Rounds

  • 10 Wallslides
  • 10 Dislocates
  • 10 T Push Ups

Strength/Skill

4 Sets

  • A1: Press x 4-6 reps @ 2011 – Rest 45 seconds
  • A2: Double Unders x 60 seconds – Rest 45 seconds
  • A3: Hollow Rocks x 20 seconds – Rest 45 seconds

MetCon

3 Rounds

Against a 4 minute clock

  • Run 400m
  • AMRAP KBS (53/35) in time remaining

Rest 4 minutes between

Score total number of swings for each round.

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