6.30.2014

 In WOD

Warm Up

Jumprope 3 minutes

Dynamic Drills

2 Rounds

  •  Dislocates x 10
  •  Scap Push Ups x 10
  •  Push Press x 10 (45/35)

Strength/Skill

4 Sets

  • A1: Push Press x 4-6 reps – Rest 45 seconds
  • A2: Hollow Hold x 20-30 seconds – Rest 45 seconds
  • A3: Ring Push Ups x max reps @ 1010 – Rest 45 seconds
  • A4: Double Unders x 60 seconds – Rest 45 seconds

MetCon

3 Sets

Against a 2 minute clock, complete as many rounds and reps as possible of:

  • Burpees x 5
  • KBS x 10 (53/35)

Rest 2 minutes between sets and then pick up where you left off.

Score total rounds and reps.

 

 

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