7.29.2014

 In WOD

Warm Up

Row 300m or Run 250m

Dynamic Drills

2 Rounds

  • Ring Rows x 5 @ 20X1
  • T Push Ups x 10
  • SLRDL x 5 per 

Strength/Skill

4 Rounds NOT for time

  • A1: Weighted Pull Ups x 3-4 reps @ 20X1 
  • A2: Nose to Wall HS Hold x 60 seconds OR 3 Wall Walks
  • A3: Double Unders x 60 seconds

MetCon

10 minutes @ 80% of:

  • Wall Walks x 3
  • Alt. KB Snatch x 10 (44/26)
  • Run 250m

Rest/Walk 5 minutes

10 minutes @ 80% of:

  • Burpee Pull Up x 3 (CTB if possible)
  • KB Push Press x 10 (44/35# per hand)
  • Row 250m

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