10.13.2014

 In WOD

 

Warm Up

Run 250m

Dynamic Drills

Ankle and Hip Mobility

Then 2 Rounds

  • OHS x 10 @ 30X1
  • Box Jump/Step Down x 5

Workout of the Day

A. 4 Sets

  • A1: Back Squat x 8-10 reps @ 30X1 – Rest 60 seconds
  • A2: Lying Ext. Rotations x 8-10 per @ 3011 – Rest 60 seconds

B.

In teams of 2, partners will alternate movements to complete as many rounds and reps as possible in 12 minutes of:

  • Alt. Front Racked Reverse Lunges x 10
  • Run 250m
  • KBS x 15 (53/35)