11.05.2013

 In WOD

Warm Up

2 Rounds

  • 5 Inchworms
  • 10 Good Mornings
  • 15 Russian KBS

Single Leg Deadlift (SLDL instruction)

Strength/Skill

4 Sets

  • A1: SLDL – 6-8 reps @ 3011 – Rest 45 seconds
  • A2: SA Bent Row x 6-8 reps @ 2011 – Rest 45 seconds
  • A3: Russian KBS x 10-15 – Rest 45 seconds
  • A4: Side Bridge x 30 seconds per – Rest 45 seconds

MetCon

2 Minute AMRAP of 25 Meter Runs

-Rest 2 Minutes

2 Minute AMRAP of:

  • 5 Goblet Squats (53/35)
  • 5 HR Burpees

-Rest 2 Minutes

2 Minute AMRAP of Sit Ups

-Rest 2 Minutes

2 Minute AMRAP of 25 Meter Runs

-Notes

One total number for the score in the end. 

Only complete runs will count and will be worth 5 points

Reps for Squats, Burpees, and Sit Ups are worth 1 point each

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