7.07.2014

 In WOD

Warm Up

Row 300m

Dynamic Drills and HIp Mobility

2 Rounds

  • Ring Rows x 5
  • OHS x 10
  • Scap Push Ups x 10-15

Strength/Skill

A. 4 Sets

  • A1: Back Squat x 3 @ 20X1 – Rest 45 seconds
  • A2: Side Bridge x 30-45 seconds per – Rest 45 seconds

B. 3 Sets

  • Weighted Pull Ups x 1.1.1.1 – Rest 10 seconds between reps and 90 seconds between sets – OR perform 3 sets of 2-3 reps @ 40A1

MetCon

3 Rounds for time of:

  • Run 400m or Row 500m
  • Wallball x 25 (20/14#)
  • Box Jump Overs x 15 (24/20″)
  • Pull Ups x 10

Rest EXACTLY 2 minutes between rounds.

 

 

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