4.01.2014

 In WOD

Warm Up

Row 300m or Run 250m

Dynamic Drills

2 Rounds

  • 3 TGU Per
  • 6 KB Snatch Per

MetCon

10 minutes @ 80% of:

  • 3 TGU Per
  • 6 KB Snatch Per
  • 9 Abmat Sit Ups

Rest/Walk 5 minutes

10 minutes @ 80% of:

  • 5 CTB Pull Ups
  • 10 Push Press (75/55)
  • Run 250m

Rest/Walk 5 minutes

10 minutes @ 80%

  • 10 Air Squats
  • 10/8 HR Push Ups
  • 15 Strokes Row

 

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