11.21.2013

 In WOD

Warm Up

Hip and Front Rack Mobility

  • 10 Goblet Squats @ 31X1
  • 10 Dislocates
  • 10 Ring Rows @ 2011

Strength/Skill

4 Sets

  • A1: Front Squat x 4-6 reps @ 31X1 – Rest 60 seconds
  • A2: Weighted Pull Ups x 4-6 reps @ 2011 OR 2-3 Negatives @ 60A1 – Rest 60 seconds

MetCon

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

  • 10 Deadlifts(50% of max)
  • 8 Burpee Bar Hops
  • 60m SA OH Carry (Heavy) – 30m Left, 30m Right

Post times and loads used to whiteboard.

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