3.31.2014

 In WOD

Warm Up

Row 300m

Foam Roll and Hip Mobility

2 Rounds

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

Strength/Skill

4 Sets

  • A1: Back Squat x 6-8 reps @ 30X1 – Rest 60 seconds
  • A2: Strict Chin Ups x Max Reps OR Perform 2-3 negatives @ 40A1 – Rest 60 seconds
  • A3: FLR on Rings x 45-60 secondds – Rest 60 seconds

MetCon

30 seconds work and 30 seconds rest for a total of 4 rounds of each movement. Rest 1 minute between.

  • Wallball (20/14)
  • Rest 1 minute
  • HR Burpees
  • Rest 1 minute
  • Row for Calories

-Score is the total number of reps. You will perform all 4 rounds of 1 movement before rotating.

 

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