11.08.2013

 In WOD

Warm Up

Hip Mobility 5 Minutes

2 Rounds

  • 10 Goblet Squats @ 30X1
  • 10 Ring Rows @ 2011
  • Row 250m

Strength/Skill

4 Sets

  • A1: Back Squat x 8-10 @ 30X1 – Rest 60 seconds
  • A2: Weighted Pull Up x 4-6 @ 2011 – Or 2-3 Negatives @ 60A1 – Rest 60 seconds

MetCon

3 Rounds For Times

  • Row 250m
  • 15 KBS (53/35)
  • 15 Burpees
  • Row 250m

Rest 4 Minutes between rounds

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