7.10.2014

 In WOD

Warm Up

Row 300m or Run 250m

Dynamic Drills and Front Rack Mobility

2 Rounds

  • TGU x 3 per
  • Jumprope x 60 seconds

Strength/Skill

Every minute on the minute for 12 minutes (4 sets) perform:

  • Minute 1 – Power Clean x 3
  • Minute 2 – TGU x 3 per
  • Minute 3 – Double Unders x max reps in 30 seconds

MetCon

5 Sets

Complete as many rounds and reps as possible in 3 minutes of:

  • Pull Ups x 3 (CTB if possible)
  • Burpees x 6
  • KBS x 9 (53/35#)

Rest 3 minutes between sets and pick up where you left off.

 

 

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