10.16.2013

 In WOD

Warm Up

2 Rounds

  • 10 Scap Push Ups
  • 10 Ring Rows @ 2011
  • 10 Push Press (45/35)

Strength/Skill

4 Sets

  • A1: Push Press x 4-6 reps – Rest 45 seconds
  • A2: SA Bent Row x 6-8 @ 2011 – Rest 45 seconds
  • A3: Hollow Rocks/Hold 20 seconds – Rest 45 seconds

MetCon

3 Sets with 4 minutes rest between

4 Minute AMRAP of:

  • 5 Shoulder to Overhead (115/75)
  • 10 Deadlifts (115/75)
  • 15 Step Ups (24/20)

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