10.27.2014

 In WOD


Warm Up

Run or Row 250m

Dynamic Drills

Ankle and Hip Mobility

Then

  • Goblet Squat x 10 @ 30X1
  • Scap Push Up x 10
  • Box Jump/Step Down x 5

Workout of the Day

A. 4 Sets

  • A1: Back Squat x 4-6 reps @ 30X1 – Rest 60 seconds
  • A2: Powell Raise x 8-10 per @ 3011- Rest 60 seconds

B. 4 Sets

Against a 2 minute clock, complete as many rounds and reps as possible of:

  • Burpee x 3
  • Goblet Squat x 6 (53/35)
  • KBS x 9 (53/35)

Rest 1 minute between sets and pick up where you left off.

Score will be total rounds + reps.