1.02.2014

 In WOD

Thursday Hours – 12pm, 5:30pm, and 6:30pm

Warm Up

5 Minutes Jumprope

2 Rounds

  • 10 Arm Circles 
  • 10 Wallslides
  • 10 T Push Ups

Strength/Skill

4 Sets

  • A1: Press x 8-10 reps @ 21X1 – Rest 45 seconds
  • A2: Double Unders 60 seconds – Rest 45 seconds
  • A3: Hollow Rocks 20 seconds – Rest 45 seconds

MetCon

Complete as many rounds and reps as possible in 15 minutes of:

  • 5 Hang Power Clean @ 60% of 1RM
  • 10 HR Push Ups
  • Farmer’s Carry (70/44 per hand)

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