12.16.2013

 In WOD

Warm Up

Hip and Front Rack Mobility

2 Rounds

  • 10 Goblet Squats  @ 31X1
  • 10 T Push Ups
  • 5 Box Jumps

Strength/Skill

4 Sets

  • A1: Front Squat x 4-6 reps @ 31X1 – Rest 45 seconds
  • A2: Ring Push Ups x Max reps @ 1010 – Rest 45 seconds
  • A3: Strict Toes to Bar x 6-10 reps – Rest 45 seconds

MetCon

10 Minutes @ 80%

  • Run 250m
  • 10/8 HR Push Ups
  • 10 Tall Box Step Ups/Step Down

Rest/Walk 5 minutes

10 Minutes @ 80%

  • 10 Jump Squats
  • 8 Toes to Bar
  • 60m Farmers Carry (70/44 per hand)

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