7.17.2014

 In WOD

Warm Up

Row 300m

Dynamic Drills

Ankle and Front Rack Mobility

2 Rounds

  • Box Jumps – Step Down x 5
  • Inchworms x 5
  • Russian KBS x 10

Strength/Skill

5 Sets

  • A1: Power Clean x 3,2,1,1,1 – (Build to a max in the 5 sets)
  • A2: Side Bridge x 30-45 seconds per – Rest 90 seconds

MetCon

3 Sets

500m Row @ 90+%

Rest 3 minutes between efforts

 

 

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