10.21.2013

 In WOD

Warm Up

2 Rounds

  • 10 Good Mornings
  • 10 OHS
  • 10 Ring Rows

Hip and Front Rack Mobility

Strength/Skill

  • A: 10 Minutes to build to a 2RM Front Squat @ 20X1

Then 3 Sets of:

  • B1: Alt. Front Racked Reverse Lunges x 6-8 per – Rest 45 seconds
  • B2: SA Bent Row x 6-8 per @ 2011 – Rest 45 seconds

MetCon

4 Rounds   

Max Reps in 60 seconds of:

  • Wallball (20/14)
  • Burpees
  • Box Jump Overs (24/20)

Rest 60 seconds between rounds

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