08.11.2014

 In WOD

Warm Up

Row 300m

Dynamic Drills

Ankle, Hip, and Front Rack Mobility

Then

  • Front Squat x 10 @ 31X1 (45/35#)
  • Ring Rows x 5 @ 20X1

Strength/Skill

4 Sets

  • A1: Front Squat x 3-4 reps @ 31X1 – Rest 60 seconds
  • A2: Weighted Pull Up x 3-4 reps @ 20X1 OR 2-3 reps @ 40A1 – Rest 60 seconds
  • A3: FLR on rings x 45-60 seconds – Rest 60 seconds

MetCon

3 Sets

Against a 4 minute clock:

  • Row 500m
  • Thrusters x 15 (45/35#)
  • Pull Ups x Max reps in time remaining

Rest 4 minutes between sets