12.26.2013

 In WOD

Warm Up

2 Rounds

  • 10 Wallslides
  • 10 Ring Rows
  • 10 Dislocates

Strength/Skill

3 Sets

  • A1: Press x 8-10 reps @ 21X1 – Rest 45 seconds
  • A2: SA Bent Row x 8-10 per @ 2011 – Rest 45 seconds

3 Sets

  • B1: Dips x 8-10 (Rings or Stationary) – Rest 45 seconds
  • B2: Plank on Elbows x 45-60 seconds – Rest 45 seconds

MetCon

In teams of 2, partners will alternate full rounds to complete 4 each of:

  • Row 300m
  • 10 Shoulder to Overhead (95/65)
  • 10 Box Jumps (24/20)

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