7.15.2014

 In WOD

Warm Up

Jumprope 3 minutes

Dynamic Drills

Strength/Skill

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

  • Minute 1 – Double Unders x max reps in 30 seconds
  • Minute 2 – FLR on floor x 30 seconds
  • Minute 3 – Hollow Hold x 20-30 seconds

MetCon

Complete as many reps as possible in 10 minutes of:

  • 4 minutes – Row for max Calories
  • Rest 60 seconds
  • 3 minutes – Double Unders x max reps 
  • Rest 60 seconds
  • 2 minutes – Burpee Box Jumps x max reps (24″/20″)
  • Rest 60 seconds
  • 1 minute – Pull Ups x max reps

– Score the number of  reps/cals for each movement and the total.

 

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