10.01.2013

 In WOD

Warm Up

2 Rounds

  • 10 Scap Push Ups
  • 10 Push Press (45/35)
  • Row 250m

Strength/Skill

4 Sets

  • A1: Push Press x 4-6 reps – Rest 45 seconds
  • A2: Ring Dips x AMRPAP-2 Or 2-3 Negatives @ 40A1 – Rest 45 seconds
  • A3: Hollow Rocks/Hold 20 seconds – Rest 45 seconds

MetCon

30 seconds of work followed by 30 seconds of rest for a total of 5 rounds for each

  • Russian KBS
  • Box Jumps
  • HR Push Ups
  • Row for Cals

Score is total reps

 

Leave a Comment