6.17.2014

 In WOD
 

Warm Up

3 minutes Jumprope

Dynamic Drills and Hip Mobility

2 Rounds

  • 10 Goblet Squats @ 20X1
  • 5 Seated Box Jumps

Strength/Skill

4 Sets

  • A1: Back Squat x 6-8 reps @ 20X1 – Rest 60 seconds
  • A2: Powell Raise x 8-10 per @ 3011 – Rest 60 seconds

MetCon

3 Rounds for time of:

  • 20 Alt. Front Racked Reverse Lunges (95/65)
  • 30 Mountain Climbers
  • 40 Double Unders (120 singles)

Rest 1 minute between rounds

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