5.21.2014

 In WOD

Warm Up

Run 250m

Ankle, Hip, and Front Rack Mobility

Dynamic Drills

Then

  • 10 OHS @ 31X1
  • 10 Ring Rows @ 20X1

Strength/Skill

3 Sets

  • A1: Front Squat x 3-4 reps @ 31X1 – Rest 10 seconds
  • A2: Box Jumps x 5 @ 13X1 – Rest 60 seconds

3 Sets

  • B1: Weighted Pull Ups x 2-3 reps @ 20X1 OR 2-3 @ 40A1 – Rest 45 seconds
  • B2: Medball Sit Ups x 10-15 – Rest 45 seconds

MetCon

2 Rounds for max reps

Against a 4 minute clock

  • Run 400m
  • Wallball (20/12) x max reps in time remaining

Rest EXACTLY 4 minutes between efforts

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