12.20.2013

 In WOD

Warm Up

Dynamic Drills

2 Rounds

  • 5 Box Jumps
  • 10 KBS
  • 20 Double Unders

Strength/Skill

4 Sets

  • A1: Power Clean x 1.1.1.1 – Rest 10 seconds between reps
  • A2: Tall Box Jumps/Step Down x 1.1.1.1 – Rest 5 seconds between reps
  • A3: Ring Fallouts x 8-10 reps – Rest 60 seconds

MetCon

Perform 3 Rounds for Max Reps 

In 5 minutes complete the following:

  • Row 500m
  • Run 400m
  • AMRAP Double Unders in time remaining

Rest Exactly 5 minutes between rounds

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