02.21.2014

 In WOD

Warm Up

Hip and Front Rack Mobility

2 Rounds

  • 10 OHS @ 31X1
  • 10 Ring Rows @ 2011
  • Row 250m

Strength/Skill

4 Sets

  • A1: Front Squat x 2-4 reps @ 32X1 – Rest 60 seconds
  • A2: Weighted Pull Up x 4-6 reps @ 2011 – Rest 60 seconds
  • A3: Side Bridge x 30 seconds per – Rest 60 seconds

MetCon

2 Rounds for times

  • Row 250m
  • 10 Burpees over the Erg
  • Row 250m

Rest 4 minutes between efforts

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