3.26.2014

 In WOD

Warm Up

Row 300m

Dynamic Drills

Then 2 Rounds

  • 10 Dislocates
  • 10 T Push Ups
  • 10 SA KBS (5 per)

Strength/Skill

4 Sets

  • A1: CGBP x 6-8 @ 20X1 – Rest 45 seconds
  • A2: Russian KBS x 10-15 – Rest 45 seconds
  • A3: Plank on elbows x 45-60 seconds – Rest 45 seconds

MetCon

2 Rounds 

Against a 4 minute clock:

  • Run 400m
  • AMRAP Burpees in the time remaining

Rest 4minutes between efforts

Score the number of Burpees for each round

 

 

Leave a Comment