5.27.2014

 In WOD

Warm Up

Row 400m

Ankle, Hip, and Front Rack Mobility

Then 2 Rounds

  • 10 OHS @ 20X1
  • 5 Ring Rows @ 21X1

Strength/Skill

A.

  • Front Squat x 2 @ 20X1

-Build to a heavy double in 12 minutes (NOT a 2RM)

B.

  • Weighted Pull Up x 2RM

-Build to a 2RM in 10 minutes OR 3 Sets of 2-3 reps @ 40A1

MetCon

30 seconds of work and 30 seconds of rest for a total of 4 rounds of each movement

  • Goblet Squats (53/35)
  • Rest 60 seconds
  • Box Jump Overs (24/20)
  • Rest 60 seconds
  • Burpees

Finish all 4 rounds of each movement before rotating and rest 60 seconds between. Score is total reps.

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