7.23.2014

 In WOD

Warm Up

Dynamic Drills

Ankle, Hip, and Front Rack Mobility

Then

  • Y T W Shoulder Activation x 2 minutes
  • Alt. Turkish Get Ups x 10

Strength/Skill

4 Sets

  • A1: Front Squat x 4-6 reps @ 30X1 – Rest 60 seconds
  • A2: Weighted Pull Up x 1 rep @ 20X1 OR 2 reps @ 40A1 – Rest 30 seconds
  • A3: Pull Ups x max reps OR Ring Rows (As horizontal as possible) x max reps – Rest 60 seconds

MetCon

2 Sets

Complete as many Burpees as possible in 3 minutes.

Rest  3 minutes between

-2 hand touch to a 6″ target for Burpees.

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