10.31.2014

 In WOD

Warm Up

Run 400m

Dynamic Drills

Then

  • 1 Length Bear Crawl
  • 1 Length Walking Lunge
  • 1 Length Burpee Broad Jump

Workout of the Day

A. 4 Sets

  • A1: Alt Front Racked Reverse Lunges x 10-12 reps @ 2010 – Rest 60 seconds
  • A2: SA Seated KB Press x 6-8 per @ 20X1 – Rest 60 seconds
  • A3: Toes to Bar x 6-8 (@ 3010 if possible) – Rest 60 seconds

B.

In teams of 2, partners will alternate movements to complete as many rounds and reps as possible in 12 minutes of:

  • Ground to Overhead x 7 (125/85)
  • Burpee Box Jump Over x 7 (24″/20″)
  • Run 200m w/ Medball (20/14)