11.15.13

 In WOD

Warm Up

2 Rounds

  • 10 Dislocates
  • 10 OHS
  • 10 Sots Press

Strength/Skill

5 Sets

  • A1: Hang Power Snatch x 1.1.1.1 – Rest 10 seconds between reps
  • A2: Tall Box Jumps x 1.1.1.1 – Rest 5 seconds between reps
  • A3: Side Bridge 30 seconds per – Rest 60 seconds

MetCon

In teams of 2, with only 1 working at a time, alternate full rounds to complete 5 each of:

  • 5 Hang Power Cleans @ 60% of Max
  • 10 Lateral Bar Hops
  • 60m Shuttle Run

Leave a Comment