5.22.2014

 In WOD

Warm Up

Dynamic Drills

2 Rounds

  • 10 Wallslides
  • 10 Dislocates
  • 10 T Push Ups

Strength/Skill

3 Sets

  • A1: Press x 4-6 reps @ 20X1 – Rest 60 seconds
  • A2: Hollow Rocks/Hold x 20-30 seconds – Rest 60 seconds

3 Sets

  • B1: Dips(Rings or Stationary) x max reps @ 2010 – Rest 60 seconds
  • B2: Superman Hold x 20-30 seconds – Rest 60 seconds

MetCon

For time:

  • 10 GTO (135/95)
  • 20 Burpee Bar Hop
  • 30 Pull Ups
  • 20 Burpee Bar Hop
  • 10 GTO 

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