11.25.2013

 In WOD

Warm Up

2 Rounds

  • 10 Wallslides
  • 10 T Push Ups
  • 10 Ring Rows @ 2011

Strength/Skill

3 Sets

  • A1: Press x 6-8 reps @ 21X1 – Rest 45 seconds
  • A2: Hollow Rocks/Hold 20 seconds – Rest 60 seconds

3 Sets

  • B1: SA Bent Row x 6-8 per @ 2011 – Rest 45 seconds
  • B2: L Sit x As many seconds as possible – Rest 45 seconds

MetCon

Complete as many reps as possible in 5 minutes of:

  • 10 Pull Ups
  • 10 KBS (53/35)

Rest Exactly 3 Minutes

Complete as many reps as possible in 5 minutes of:

  • 10 Sit Ups
  • 20 Mountain Climbers

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