10.14.2014

 In WOD

Warm Up

Jumprope 3 minutes

Dynamic Drills

Then

  • Scap Push Ups x 10
  • Ring Rows x 10
  • Alt TGU x 10

Workout of the Day

A. 3 Sets

  • A1: Push Press x 3-4 reps – Rest 60 seconds between

B.

Every minute on the minute for 10 minutes perform:

  • Odd -Push Press x 5-7 @ 60% of 1RM
  • Even – Pull Ups x 5-7 (CTB if possible)

C.

12 minutes @ 85% of:

  • Alt TGU x 4
  • Box Jump Over x 9 (24/20″)
  • Run 250m