4.03.2014

 In WOD

Warm Up

Run 400m or Row 500m

Dynamic Drills as a group

Strength/Skill

5 sets

  • A1: Nose to Wall Handstand Hold x 60 seconds or 2-3 Wall Walks or Handstand Hold (Heels to Wall) – Rest 45 seconds
  • A2: Strict Toes to Bar x 8-10 reps @ 3111 OR 31A1 – Rest 45 seconds
  • A3: Ring Transitions x 30-45 seconds or Ring Push Ups x 8-10 reps – Rest 45 seconds
  • A4: Double Unders x 60 seconds – Rest 45 seconds

MetCon

“Tailpipe”

In teams of 2, partners will work together to complete 3 rounds each of:

Partner A – Row 250m

Partner B – Holds to KB’s (53/35) in the front rack position

OR

Death by Prowler Push Relay in teams of 3 or 4

 

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