6.19.2014

 In WOD
 

Warm Up

Jumprope 3 minutes

Dynamic Drills

2 Rounds

  • Ring Rows x 5 @ 2110 
  • Dislocates x 10
  • KBS x 10

Strength/Skill

4 Sets

  • A1: Weighted Chin Up x 1 OR 2-3 reps @ 40A1 – Rest 20 seconds
  • A2: Rope Climb x 1 (Legless if possible) – Rest 30 seconds
  • A3: Strict Pull Ups or Ring Rows (As horizontal as possible) x max reps – Rest 4 minutes

MetCon

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

  • Row 250m
  • KBS x 15 (53/35)
  • Burpees x 10

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