11.11.2013

 In WOD

Warm Up

Hip Mobility 5 Minutes

2 Rounds

  • 10 Leg Swings All Directions
  • 10 OHS
  • 10 Scap Push Ups

Strength/Skill

4 Sets

  • A1: Back Squat x 6-8 reps @ 30X1 – Rest 45 Seconds
  • A2: SA Bent Row x 6-8 reps per @ 2011 – Rest 45 Seconds
  • A3: Side Bridge 30 Seconds Per – Rest 45 Seconds

MetCon

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

  • 10 Deadlifts (Moderate Load)
  • 8 Burpees Over Bar
  • 60M SA OH Carry (30m L, 30m R)

Post time and loads used to whiteboard.

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