7.24.2014

 In WOD

Warm Up

Run 250m

2 Sets

  • Lying External Rotations x 8-10 per
  • Scap Push Ups x 10

Strength/Skill

4 Sets

  • A1: CGBP x 6-8 reps @ 20X1 – Rest 60 seconds
  • A2: Side Bridge x 30 seconds per – Rest 60 seconds
  • A3: Dips (Rings or Stationary) x max reps @ 2010 – Rest 60 seconds
  • A4: Double Unders x 60 seconds – Rest 60 seconds

Metcon

In teams of 2, partners will alternate movements to complete as many rounds and reps as possible in 12 minutes of:

  • Shoulder to Overhead x 7 (115/75)
  • Box Jump – Step Down x 10
  • Run 250m

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