5.02.2014

 In WOD

Warm Up

Dynamic Drills

Hip and Front Rack Mobility

2 Rounds

  • 10 Goblet Squats @ 30X1
  • 10 Scap Push Ups

Strength/Skill

4 Sets

  • A1: Front Squat x 4-6 reps @ 30X1 – Rest 60 seconds
  • A2: Weighted Pull Ups x 4-6 reps @ 21X1 – Rest 60 seconds
  • A3: Plank on elbows x 45-60 seconds – Rest 60 seconds

MetCon

2 Rounds

Against a 4 minute clock complete as many reps as possible of:

  • Row 500m
  • AMRAP Double Unders in time remaining

Rest 4 minutes between efforts

-Sub lateral hops over a parallette if still working to get Double Unders

 

 

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