4.14.2014

 In WOD

Warm Up

Row 300m

Hip Mobility

2 Rounds

  • 10 Dislocates
  • 10 OHS
  • 5 Depth Jumps

Strength/Skill

A.

In 12 minutes, build to a 3RM Back Squat @ 20X1

B.

In 8 minutes, build to a 2RM Weighted Pull Up @ 20X1 OR perform 3 sets of of Pull Ups x 2-3 reps @ 40A1

MetCon

3 Rounds for time of:

  • 20 Wallball (20/14)
  • 15 KBS (53/35)
  • 10 Pull Ups

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