12.13.2013

 In WOD

Warm Up

Hip Mobility/Foam Roll

2 Rounds

  • 10 Back Squat (45/35) @ 30X1
  • 10 Ring Rows
  • 10 KBS

Strength/Skill

4 Sets

  • A1: Back Squat x 2-4 reps @ 30X1 – Rest 60 seconds
  • A2: Weighted Pull Up x 3,2,1,1 (Build to a max) – Rest 60 seconds

MetCon

7 Minute AMRAP

  • Burpees (2 Hand Touch to 6″ target)

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