4.30.2014

 In WOD

Warm Up

Dynamic Drills

2 Rounds

  • 5 Ring Rows
  • 10 Push Press (45/35)

Strength/Skill

4 Sets

  • A1: Push Press x 8-10 reps – Rest 60 seconds
  • A2: SA Bent Row x 8-10 reps @ 2111 – Rest 60 seconds
  • A3: Hollow Rocks/Hold x 20 seconds – Rest 60 seconds

MetCon

Every minute on the minute for 16 minutes perform:

  • Odd – 10 Wallball (20/14)
  • Even – 10 Burpees

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