5.28.2014

 In WOD

Warm Up

Run 250m or Row 300m

Dynamic Drills

2 Rounds

  • 10 Wallslides
  • 10 Dislocates
  • 10 T Push Ups

Strength/Skill

A.

  • Press x 3RM @ 20X1

-Build to a max in 12 minutes

B.

3 Sets

  • B1: Ring Push Ups x max reps @ 1010 – Rest 45 seconds
  • B2: Superman Hold x 20-30 seconds – Rest 45 seconds

MetCon

  • 3 x 800m Run OR 2 x 1000m Row

Rest EXACTLY 4 minutes between efforts

Leave a Comment