6.25.2014

 In WOD
 

Warm Up

Row 300m

Dynamic Drills

2 Rounds

  • 10 Dislocates
  • 10 Wallslides
  • 10 T Push Ups

Strength/Skill

4 Sets

  • A1: Press x 3-5 reps @ 20X1 – Rest 45 seconds
  • A2: Side Bridge Left x 45-60 seconds – Rest 45 seconds
  • A3: Dips (Rings or stationary) x max reps @ 2010 – Rest 45 seconds
  • A4: Side Bridge Right x 45-60 seconds – Rest 2 minutes

MetCon

3 Sets

Complete as many rounds and reps as possible in 3 minutes of:

  • HR Push Ups x 10
  • KBS x 10 (53/35)
  • Air Squats x 10

Rest 90 seconds between sets and pick up where you left off.

Score total number of rounds plus reps.

 

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