5.16.2014

 In WOD

Warm Up

Jumprope 3 minutes

Hip, Ankle, and Front Rack Mobility

Then

  • 10 Goblet Squats @ 31X1
  • 10 T Push Ups
  • 10 Dislocates

Strength/Skill

3 Sets

  • A1: Front Squat x 3-4 reps @ 31X1 – Rest 60 seconds
  • A2: Side Bridge x 30-45 seconds per – Rest 60 seconds

3 Sets

  • B1: Push Press x 4-6 reps – Rest 60 seconds
  • B2: Wtd Step Ups x 4-6 per – Rest 60 seconds

MetCon

In teams of 2, partners alternate movements to complete as many rounds and reps as possible in 10 minutes of:

  • 10 Goblet Squats (53/35)
  • 10 Burpees
  • 10 Box Jumps (24/20)

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