4.18.2014

 In WOD

Warm Up

Dynamic Drills

Then 2 Rounds

  • 10 Scap Push Ups
  • 10 T Push Ups

Strength/Skill

3 Sets

  • A1: CGBP x 2-4 reps @ 20X1 – Rest 45 seconds
  • A2: Side Bridge x 30-45 per – Rest 45 seconds

3 Sets

  • B1: Dips (Rings or Stationary) x Max reps @ 2010 – Rest 45 seconds
  • B2: SA Bent Row x 4-6 per @ 2111 – Rest 45 seconds

MetCon

Every minute on the minute for 14 minutes perform the following:

  • Odd – 15 Russian KBS
  • Even – 10 Burpees

 

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