3.18.2014

 In WOD

Warm Up

Dynamic Drills

2 Rounds

  • 10 T Push Ups
  • 10 Ring Rows
  • Run 250m

Strength/Skill

4 Sets

  • A1: Close Grip Bench Press x 8-10 reps @ 20X1 – Rest 45 seconds
  • A2:  Strict Chin Ups x Max reps – Rest 45 seconds
  • A3:  Plank on Elbows x 45-60 seconds – Rest 45 seconds

MetCon

3 Rounds for times of:

  • Run 400m
  • 10 Box Jump Overs
  • 10 Pull Ups
  • Rest 60 seconds

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