7.28.2014

 In WOD

Warm Up

Jumprope 3 minutes

Dynamic Drills

2 Rounds

  • Inchworms x 5
  • Good Mornings x 10 w/pvc
  • Russian KBS x 10

Strength/Skill

4 Sets

  • A1: Deadlift x 6-8 reps @ 20X1 – Rest 60 seconds
  • A2: Powell Raise x 8-10 per @ 2020 – Rest 60 seconds

MetCon

Every minute on the minute for 12 minutes, perform:

  • KBS x 10 (53/35#)
  • Burpees x 5

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