6.11.2014

 In WOD

Warm Up

Row 300m

Ankle and Hip Mobility

2 Rounds

  • 10 Dislocates
  • 10 OHS
  • 5 Box Jumps

Strength/Skill

4 Sets

  • A1: Back Squat x 8-10 reps @ 20X1 – Rest 60 seconds
  • A2: Lying External Rotations x 8-10 per @ 3011 – Rest 60 seconds
  • A3: Russian Twist x 20 – Rest 60 seconds

MetCon

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

  • KB Thruster (44/26 per hand)
  • Sit Ups
  • Burpees
  • Row for Calories

Finish all 4 rounds of each exercise before rotating. Score is total reps/cals.

 

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