10.24.2013

 In WOD

Warm Up

2 Rounds

  • Run 250m
  • 10 Scap Push Ups
  • 10 KB Snatch Per

Strength/Skill

4 Sets

  • A1: Weighted Pull Up x 2-3 reps @ 2011 – OR 2-3 Negatives @ 60A1 – Rest 45 seconds
  • A2: Double Unders 60 seconds – OR work on jumping mechanics for singles -Rest 45 seconds
  • A3: L-Sit for max time – Rest 45 seconds

MetCon

4 Rounds

Run 400m

Rest 2 minutes between efforts

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