5.05.2014

 In WOD

Warm Up

Row 300m

Then 2 Rounds

  • 1 Length Bear Crawl
  • 10 Good Mornings w/ PVC
  • 10 Scap Push Ups

Strength/Skill

4 Sets

  • A1: Deadlift x 6-8 reps @ 20X1 – Rest 60 seconds
  • A2: SA Seated Press x 6-8 per @ 20X1 – Rest 60 seconds
  • A3: Russian Step Ups x 6-8 per – Rest 60 seconds

MetCon

2 Rounds

Against a 4 minute clock

  • Run 400m
  • AMRAP Burpee Pull Ups in time remaining

Rest 4 minutes between rounds

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