6.27.2014

 In WOD

Warm Up

Run 250m or Row 300m

Ankle and Hip Mobility

2 Rounds

  • Ring Rows x 5 @ 2011
  • Goblet Squats x 10 @ 20X1
  • Banded Good Mornings x 10 @ 30X1

Strength/Skill

4 Sets

  • A1: Back Squat x 4-6 reps @ 20X1 – Rest 45 seconds
  • A2: SA Bent Row x 6-8 per @ 2011 – Rest 45 seconds
  • A3: Arch Body Hold x 20-30 seconds – Rest 45 seconds
  • A4: Ring Rows (As horizontal as possible) x max reps @ 2010 – Rest 45 seconds

MetCon

In teams of 2, partners will alternate movements to complete as many rounds and reps as possible in 12 minutes of:

  • Box Jumps x 10 (24″/20″)
  • Wallball x 15 (20/14)
  • Run 250m or Row 300m

 

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