12.19.2013

 In WOD

Warm Up

Hip Mobility

Dynamic Hip Drills as a group

5 Minutes Jumprope

 

Strength/Skill

10 Minutes to establish a max distance Broad Jump

 

MetCon

5 Sets of:

  • 90 Seconds Rowing for  Max Calories
  • Rest 30 Seconds
  • 90 Seconds KBS (53/35) for Max Reps
  • Rest 30 Seconds
  • 90 Seconds Double Unders for Max Reps
  • Rest 30 Seconds
  • 90 Seconds FLR on Rings or Floor OR Plank on Elbows
  • Rest 30 Seconds

Score total reps of cals+swings+double unders for each round.

Hold prone plank on elbows if you can’t hold FLR with solid positioning of rigid torso and scaps retracted.

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