12.23.2013

 In WOD

Schedule Reminder:

Monday – Regular Hours

Tuesday – 6am and 9am only

Wednesday – Closed

Thursday – Regular Hours

 

Warm Up

Foam Roll and Hip Mobility

2 Rounds

  • 10 Goblet Squats @ 30X1
  • 10 Ring Rows @ @ 2011

Strength/Skill

4 Sets

  • A1: Back Squat x 8-10 reps @ 30X1 – Rest 60 seconds
  • A2: Weighted Pull Ups x 4-6 @ 2011 – Rest 60 seconds
  • A3: Side Bridge 30 seconds per – Rest 60 seconds

MetCon

In teams of 2, alternate full rounds to complete as many reps as possible in 15 minutes of:

  • 15 Wallball (20/12)
  • Run 250m

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