6.16.2014

 In WOD

Warm Up

Run 400m

Dynamic Drills

2 Rounds

  • 10 Wallslides
  • 10 Face Pulls
  • 10 T Push Ups

Strength/Skill

4 Sets

  • A1: Press x 4-6 reps @ 21X1 – Rest 60 seconds
  • A2: Strict Dips (Rings or Stationary) x 6-10 reps @ 2010 – Rest 60 seconds
  • A3: Box Jumps (Step Down) x 10 – Rest 60 seconds
  • A4: KB Push Press x 10 reps – Rest 2 minutes

MetCon

3 Rounds

Against a 4 minute clock, complete the following:

  • Run 400m
  • Burpee Box Jump Overs (24″/20″) x Max reps in time remaining

Rest 4 minutes between rounds

 

 

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