4.09.2014

 In WOD

Warm Up

Run 400m or Row 500m

Dynamic Drills

2 Rounds

  • 10 Wallslides
  • 10 T Push Ups
  • 1 Length Crab Walk

Strength/Skill

4 Sets

  • A1: Press x 4-6 reps @ 21X1 – Rest 60 seconds
  • A2: Double Unders x 60 seconds – Rest 60 seconds
  • A3: Side Bridge x 30 seconds per – Rest 60 seconds

MetCon

Complete as many rounds and reps as possible in 12 minutes of:

  • 5 Hang Power Cleans @ 50-60% of 1RM
  • 10 HR Push Ups
  • Farmers Carry x 60m (70/44 per hand)

 

Leave a Comment