5.08.2014

 In WOD

Warm Up

3 Minutes Jumprope

Dynamic Drills

2 Rounds

  • 10 Wallslides
  • 10 Scap Push Ups
  • 5 Ring Rows @ 2011

Strength/Skill

4 Sets

  • A1: Press x 6-8 reps @ 20X1 – Rest 60 seconds
  • A2: KBS x 10-15 – Rest 60 seconds
  • A3: Supinated Ring Rows x 6-8 reps @ 2011 – Rest 60 seconds

MetCon

In teams of 2, partners will alternate movements to complete as many rounds and reps as possible in 15 minutes of:

  • 10 Box Jump Overs (24/20″)
  • 10 KBS (53/35)
  • 10 HR Push Ups

 

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