10.02.2013

 In WOD

Warm Up

2 Rounds

  • 5 Ring Rows
  • 10 SA KBS Per
  • Run 250m

Strength/Skill

4 Sets

  • A1: KB Snatch x 10 Per – Rest 60 sec
  • A2: Strict Pull Ups x AMRAP-1  @ 2011  Or 2-3 Negatives @ 80A1 – Rest 60 sec

MetCon

In teams of 2, partners alternate full rounds to complete as many rounds and reps as possible in 20 minutes of:

  • 5 KB Snatch Per Or SA KBS
  • 10 Pull Ups or Ring Rows
  • Run 250m

Sub SA KBS if you are still working on the timing of the snatch

Sub Ring Rows if you are still working on unassisted pull ups

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