3.27.2014

 In WOD

Warm Up

Jumprope 3 minutes

2 Rounds

  • 5 Inchworms
  • 1 Length Bear Crawl
  • 1 Length Crab Walk

Strength/Skill

4 Sets for Quality

  • A1: Weighted Pull Ups x 2-3 reps @ 21X1 OR 2-3 Negatives @ 40A1 – Rest 30 seconds
  • A2: KB Windmill x 4-6 per side @ 3111 – Rest 30 seconds
  • A3: Hollow Rocks/Hold x 20 seconds – then immediately proceed to A4
  • A4: Superman Hold x 20 seconds – Rest 30 seconds

MetCon

For max meters:

  • Row 4 minutes
  • Rest 4 minutes
  • Row 2 minutes
  • Rest 2 minutes
  • Row 1 minute

Set your goal at or above 2000 meters, but list scores separately.

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