3.10.2014

 In WOD

Warm Up

Row 500m easy pace

Hip and Front Rack Mobility

Then 2 Rounds

  • 10 Goblet Squats
  • 10 Ring Rows
  • 10 Dislocates

Strength/Skill

A.

  • Build to a 1RM Front Squat @ 20X1in 15 minutes.

B.

  • Build to a 1RM Weighted Pull Up in 10 minutes.

MetCon

“Jackie”

For time:

  • Row 1000m
  • 50 Thrusters (45/35)
  • 30 Pull Ups

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