12.06.2013

 In WOD

Announcement:

WE ARE STILL OPEN FOR OUR 5:30PM WORKOUT TODAY, BUT WE WILL NOT HAVE A 6:30PM.

Warm Up

5 Minutes Foam Rolling Glutes, Quads,  and Hip Mobility

2 Rounds

  • 10 Back Squats (45/35) @ 30X1
  • 10 Ring Rows
  • 10 Scap Push Ups

Strength/Skill

A: 12 Minutes to build to your heaviest double in the Back Squat

MetCon

For Time:

  • 50 Wallball (20/14)
  • 40 KBS (53/35)
  • 30 Burpees
  • 20 Pull Ups
  • 10 TGU (44/26) – Alternating Arms
  • 20 Pull Ups
  • 30 Burpees
  • 40 KBS
  • 50 Wallball

25 Minute Time Cap

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