04.07.2014

 In WOD

Warm Up

Row 300m

Hip Mobility as a group

2 Rounds

  • 10 Good Mornings
  • 10 OHS
  • 10 Scap Push Ups

Strength/Skill

4 Sets

  • A1: Back Squat x 6-8 reps @ 30X1 – Rest 60 seconds
  • A2: Ring Rows x 6-8 @2111  (Get as horizontal as possible and try to perform reps using a false grip) Rest 60 seconds
  • A3: Hollow Rocks/Hold x 20 seconds – Rest 60 seconds

MetCon

:30 Seconds work and :30 seconds rest for a total of 4 rounds for each movement of:

  • Thrusters (95/65)
  • Rest 60 Seconds
  • KBS (53/35)
  • Rest 60 Seconds
  • Row for Calories

Score is number of total reps/Cals

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