3.4.2014

 In WOD

Warm Up

Dynamic Drills

Lat and Pec stretch

2 Rounds

  • 10 Wallslides
  • 10 T Push Ups
  • 10 Push Press (45/35)

Strength/Skill

  • Push Press x 3RM

In 10 minutes, build to today’s 3RM.

 

MetCon

10 minutes @ 80%

  • 5 Pull Ups
  • 10 HR Push Ups
  • 15 Sit Ups

Rest/Walk 5 minutes

5 minutes @ 90%

  • 5 Toes to Bar
  • 10 KBS (53/35)
  • 15 Box Jumps or Step Ups

Rest/Walk 5 minutes

3 minutes @ 97%

  • 7 Wallball (20/14)
  • 5 Burpees

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