7.03.2014

 In WOD

Warm Up

Run 250m or Row 300m

2 Rounds

  • Inchworms x 5
  • Good Mornings x 10
  • KBS x 15

Strength/Skill

4 Sets

  • A1: RDL x 6-8 reps @ 3011 – Rest 45 seconds
  • A2: SA Press x 4-6 per @ 21X1 – Rest 45 seconds
  • A3: Weighted Step Ups x 6-8 per – Rest 45 seconds
  • A4: FLR on Rings x 45-60 seconds – Rest 45 seconds

MetCon

For time:

  • Row 1000m
  • Burpees x 30
  • Run 800m

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