10.6.2014

 In WOD

Warm Up

Run 400m

Ankle, Hip, and Front Rack Mobility

Then

  • Goblet Squat x 10 @ 20X1
  • Pull Up x 5 OR Ring Row x 5
  • Box Jump/Step Down x 5

Workout of the Day

A.

Build to a 1RM Front Squat in 15-20 minutes

B.

Build to a 1RM Weighted Pull Up

C.

Downtown 

“Helen”

3 Rounds for time of:

  • Run 400m
  • KBS x 21  (53/35)
  • Pull Ups x 12

Midtown 

Row 2K for time

OR

“Jackie”