9.24.2014

 In WOD

Warm Up

Row or Run 250

Dynamic Drills

Ankle, Hip, and Front Rack Mobility

Then

  • OHS x 10 @ 20X1
  • Ring Rows x 10 @ 21X1
  • Hang from Pull Up bar x 30 seconds

Workout of the Day

A. 4 Sets

  • A1: Front Squat x 2-3 reps @ 20X1 – Rest 60 seconds
  • A2: Weighted Pull Ups x 2 @21X1 OR 2-3 reps @ 40A1 – Rest 60 seconds
  • A3: Prone Plank on Elbows x 45-60 seconds – Rest 60 seconds

-If you are still working on unassisted pull ups, perform the 2 reps in A2 at 40A1- Rest 30 seconds – Then perform Ring Rows x max reps @ 2010.

B. For time

Complete rounds of 21,15,9 reps of:

  • Thrusters (95/65)
  • Burpees