12.18.2013

 In WOD

Warm Up

Take 10 Minutes to foam roll posterior chain and work on scapular mobility with your coach.

2 Rounds 

  • 5 Inchworms
  • 10 Good Mornings
  • 15 KBS

Strength/Skill

5 Sets of:

  • A1: Deadlift x 4-6 reps @ 21X1 – Rest 90 seconds
  • A2: Dips x 6-8 reps (Rings or Stationary) – Rest 90 seconds
  • A3: Alternating Reverse Lunges with KB’s x 10-12 reps per @ 2010 – Rest 90 seconds
  • A4: SA Press x 8-10 per @ 2010 – Rest 90 seconds

Try to increase the weight used for a movement if you are able to achieve the high end of the rep range.

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