10.17.2014

 In WOD

Warm Up

3 minutes Jumprope

Dynamic Drills

Then 2 Rounds

  • Dislocates x 10
  • T Push Ups x 10
  • Alt KB Snatch x 10

Workout of the Day

A. 4 Sets

  • A1: CGBP x 8-10 reps @ 30X1 – Rest 60 seconds
  • A2: SA Bent Row x 8-10 per 21X1 – Rest 60 seconds
  • A3: Hollow Hold/Rocks x 20-30 seconds – Rest 60 seconds

B.

3 Rounds for time of:

  • Double Unders x 30
  • Alt. KB Snatch x 20
  • HSPU x 10