3.24.2014

 In WOD

Warm Up

Row 300m

Then Foam Roll and Hip Mobility

2 Rounds

  • 5 Ring Rows @ 2111
  • 10 Goblet Squats @ 30X1
  • 10 Scap Push Ups

Strength/Skill

4 Sets

  • A1: Back Squat x 8-10 reps @ 30X1 – Rest 60 seconds
  • A2: False Grip Ring Rows x 4-6 reps @ 2111 (Work the false grip and get as horizontal as possible) – Rest 60 seconds
  • A3: Hollow Rocks/Hold x 20 seconds – Rest 60 seconds

MetCon

30 seconds on and 30 seconds off for a total of 5 rounds for each movement of:

  • Goblet Squats (53/35)
  • HR Push Ups
  • Row for Calories

 

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