4.02.2014

 In WOD

Warm Up

2 Rounds

  • 10 Wallslides
  • 1 Length Bear Crawl
  • 1 Length Crab Walk

Shoulder and Pec Mobility

Strength/Skill

4 Sets

  • A1: Press x 4-6 reps @ 20X1 – Rest 60 seconds
  • A2: SA Bent Row x 6-8 reps @ 2111 – Rest 60 seconds
  • A3: Side Bridge x 30-45 seconds per – Rest 60 seconds

MetCon

3 Rounds for times of:

  • Run 400m
  • 21 KBS (53/35)
  • 12 Pull Ups

Rest 1 minute between rounds.

-Record your time for each round and your total working time.

 

 

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