3.3.2014

 In WOD

Schedule Update

We will be open for the 9:00am and 12pm class!  Come in and train if you can get here safely!

Warm Up

Dynamic Drills

Then 2 rounds

  • 5 Inchworms
  • 10 Good Mornings
  • 15 Russian KBS

Strength/Skill

4 Sets

  • A1: Deadlift x 4-6 reps @ 2111 – Rest 20 seconds
  • A2: HSPU x 8-12 OR Wall Walks x 3-5 OR Handstand hold x 30-60 seconds – Rest 3 minutes

MetCon

2 Sets of:

Against a 3 minute clock, complete:

  • Row 500m
  • AMRAP Shoulder to Overhead (115/75) in time remaining

Rest 3 minutes between

Leave a Comment