10.16.2014

 In WOD

Run 400m

Dynamic Drills

Then

  • Inchworms x 10
  • Good Morning x 10
  • Russian KBS x 10

Workout of the Day

A. 4 Sets

  • A1: Segment Clean Deadlift x 3 – Rest 60 seconds
  • A2: FLR on Rings x 45-60 seconds – Rest 60 seconds

-For the Segment DL – Pause 3 seconds at the following positons – 1″ off the floor, above the knee, and pockets.

B. 3 Sets

Against a 3 minute clock with 3 minutes rest between sets:

  • Run 400m
  • Toes to Bar x max reps in time remaining