7.02.2014

 In WOD

Warm Up

Row 300m

Dynamic Drills

Ankle and Hip Mobility

1 Round

  • Goblet Squats x 10 @ 20X1
  • Good Mornings x 10 w/ pvc

Strength/Skill

 4 Sets

  • A1: Back Squat x 4-6 reps @ 20X1 – Rest 45 seconds
  • A2: Lying External Rotations x 8-10 per @ 3011 – Rest 45 seconds

MetCon

4 Sets

Against a 3 minute clock, complete as many rounds and reps as possible of:

  • Pull Ups x 5
  • Push Ups x 10
  • Squats x 15

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

OR-

Re-Test the Whole Life Challenge Baseline Workout of:

Complete as many reps as possible in 11 minutes of:

  • Run 800m
  • Air Squats x 75
  • Sit Ups x 50
  • Push Ups x 25
  • Burpees x AMRAP in time remaining

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