10.1.2014

 In WOD

Warm Up

Jumprope 3 minutes

Dynamic Drills

Ankle, Hip, and Front Rack Mobility

Then

  • Goblet Squats x 10 @ 20X1
  • Scap Push Ups x 10
  • Pull Ups or Ring Rows x 5 @ 21X1

Workout of the Day

A. 4 Sets

  • A1: Front Squat x 2 @ 20X1 – Rest 60 seconds
  • A2: Weighted Pull Up x 2 @ 21X1 OR 2-3 reps @ 40A1 – Rest 60 seconds
  • A3: Ring Fallout x 8-10 @ 3011 – Rest 60 seconds

B.

EMOM for 10 minutes perform:

  • Odd – Thruster x 10 (95/65)
  • Even – CTB Pull Up x 5