3.5.2014

 In WOD

Warm Up

Row 500m easy pace

Hip and Front Rack Mobility

2 Rounds

  • 10 Dislocates
  • 10 OHS
  • 10 Ring Rows @ 2111

Strength/Skill

A. Front Squat x 3 @ 30X1

In 12 minutes, build to a 3RM.

B.  Weighted Pull Up x 2 @ 20X1

In 8 minutes, build to a 2RM OR Perform 2-3 Negatives @ 40A1 x 3

 

MetCon

3 Rounds for time

  • 15 Thrusters (95/65)
  • 15 HR Burpees

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