3.6.2014

 In WOD

Warm Up

Pec stretch and triceps smash

2 Rounds

  • 10 Wallslides
  • 10 T Push Ups
  • 10 KBS

Strength/Skill

4 Sets

  • A1: Press x 2-4 reps @ 20X1 – Rest 45 seconds
  • A2: Russian KBS x 10-15 reps – Rest 45 seconds
  • A3: Plank on elbows x 45 seconds – Rest 45 seconds

MetCon

In teams of two, with only one person working at a time, partners will alternate movements to complete as many rounds and reps as possible in 12 minutes of:

  • Row 200m or Run 250m
  • 15 Abmat Sit Ups
  • 10 Step Ups (Weighted if possible)

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