10.07.2013

 In WOD

Warm Up

Hip Mobility

2 Rounds

  • 5 Box Jumps
  • 10 Goblet Squats @ 21X1
  • 15 Scap Push Ups

Strength/Skill

4 Sets

  • A1: Back Squat x 6-8 reps @ 30X1 – Rest 45 seconds
  • A2: Double Unders 60 seconds OR work on jumping mechanics for singles – Rest 45 seconds
  • A3: FLR on Rings 30-45 seconds – Rest 45 seconds

MetCon

Complete as many rounds and reps as possible in 12 minutes of:

  • 15 KBS (53/35)
  • 10 Wallball (20/14)
  • Run 100 Meters

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