11.07.2013

 In WOD

Warm Up

2 Rounds

  • 5 Box Jumps
  • 10 Good Mornings
  • 15 KBS

Strength/Skill

5 Sets

  • A1: Hang Power Clean x 3 – Rest 20 seconds
  • A2: Tall Box Jumps x 3 – Step down – Rest 20 seconds
  • A3: Dips x AMRAP-2 (Ring or Stationary) – Rest 60 seconds

MetCon

  • Run 800m
  • Rest 2 Minutes
  • 30 Ground to Overhead (135/95)
  • Rest 2 Minutes
  • Run 800m

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