10.24.2014

 In WOD

Warm Up

Run 400m

Dynamic Drills

Shoulder Mobility & Pec Minor Stretch

Then

  • T Push Ups x 10
  • Ring Rows x 10 @ 21X1
  • Alt KB Snatch x 10

Workout of the Day

A. 4 Sets

  • A1: CGBP x 6-8 reps @ 30X1 – Rest 60 seconds
  • A2: Ring Rows (As horizontal as possible) x 8-10 @ 21X1 – Rest 60 seconds
  • A3: Hollow Rocks/Hold x 20-30 seconds – Rest 60 seconds

B. 3 Sets

Against a 3 minute clock:

  • Run 400m
  • Alt KB Snatch x max reps in time remaining (53/35)

Rest EXACTLY 3 minutes between sets