3.13.2014

 In WOD

Warm Up

Dynamic Drills

2 Rounds

  • Row 250m
  • 10 Scap Push Ups
  • 10 Kips

Strength/Skill

4 Rounds for Quality

  • A1: Nose to wall Handstand Hold x 60 seconds – Rest 30 seconds
  • A2: Roll to Candlestick x 10 – Rest 30 seconds
  • A3: Toes to Bar x 10 (Strict at a tempo if possible) – Rest 30 seconds
  • A4: Double Unders x 60 seconds

MetCon

  • Row 500m @ 80% effort

Rest 4 minutes

  • Row 500m @ 90% effort

Rest 4 minutes

  • Row 500m @ 100% effort – Go for it. ALL OUT!

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