6.12.2014

 In WOD

Warm Up

Run 250m

Dynamic Drills

2 Rounds

  • 5 Inchworms
  • 10 Good Mornings
  • 15 Russian KBS

Strength/Skill

5 Sets

  • A1: Power Clean x 1.1.1.1 – Rest 10 seconds between reps
  • A2: Box Jumps x 5 @ 13X1 
  • A3: Nose to Wall Handstand Hold x 45 seconds OR 2-3 Wall Walks
  • A4: Powell Raise x 8 per – Rest 60 seconds

MetCon

In teams of 2, with only 1 person working at a time, partners will alternate full rounds to complete as many rounds and reps as possible in 15 minutes of:

  • Run or Row 250m
  • KBS (53/35) x 15

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