10.22.2013

 In WOD

Warm Up

2 Rounds

  • 10 Wallslides
  • 10 Scap Push Ups
  • 10 T Push Ups

Strength/Skill

  • A: 10 Minutes to build to a 3RM Push Press

3 Sets

  • B1: Dips x AMRAP-2 – Rest 45 seconds (Ring or Stationary)
  • B2: Hollow Rocks/Hold 20 seconds – Rest 45 seconds

MetCon

6 Minute AMRAP of:

  • Row 250m
  • 10 HR Push Ups

Rest 3 Minutes

6 Minute AMRAP of:

  • Run 250m
  • 10 NoPU Burpees

Rest 3 Minutes

6 Minute AMRPAP of:

  • 400m Farmers Carry (AHAP)
  • Double Unders x Max reps in time remaining (Sub lateral hops over parallette)

Post scores for each

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