10.04.2013

 In WOD

Warm Up

Hip and Front Rack Mobility

2 Rounds

  • 10 Goblet Squats @ 31X1
  • 10 T Push Ups

Strength/Skill

4 Sets

  • A1: Front Squat x 4-6 reps @ 30X1 – Rest 60 seconds
  • A2: Ring Push Ups x AMRAP-2 @ 1010 – Rest 60 seconds
  • A3: Plank on Elbows 30-45 seconds – Rest 60 seconds

MetCon

Every minute on the minute (EMOM) for 16 minutes perform:

  • Even – 8 Thrusters (105/75)
  • Odd – 8 Burpees

If you fail to get the reps in the designated time, then count a penalty. 

Row 500m for each penalty incurred.

Record the weight used and number of successful rounds.

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