10.08.2013

 In WOD

Warm Up

2 Rounds

  • 10 Wallslides
  • 10 T Push Ups
  • 10 Dislocates

Strength/Skill

4 Sets

  • A1: Press x 6-8 Reps @ 2011 – Rest 45 sec
  • A2: Side Bridge 30 seconds per –  Rest 45 sec

3 Sets

  • B1: Ring Dips x AMRAP-1 – Rest 45 sec
  • B2: Hollow Rocks/Holds 20 sec – Rest 45 sec 

MetCon

In teams of 2, with only 1 working at a time, alternate full rounds to complete 5 rounds each of:

  • 10 Push Press (115/75)
  • 10 Burpee over the bar

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