11.04.2013

 In WOD

Warm Up

2 Rounds

  • 10 Wallslides
  • 10 T Push Ups
  • Run 250m

Strength/Skill

3 Sets

  • A1: Press x 6-8 reps @ 20X1 – Rest 45 seconds
  • A2: Hollow Rocks/Hold 20 seconds – Rest 45 seconds

3 Sets

  • B1: Perfect Push Ups x AMRAP-1 @ 1010 – Rest 45 seconds
  • B2: Russian Twist x 20 – Rest 45 seconds

MetCon

In teams of 2, with only 1 working at a time, alternate full rounds to complete 4 each of:

  • 10 Burpee Box Jump Overs (24/20)
  • Run 250m

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