7.30.2014

 In WOD

Warm Up

Row 300m or Run 250m

2 Rounds

  • 1 Length Walking Lunge
  • 1 Length Bear Crawl
  • 10 OHS

Strenght/Skill

4 Sets

  • A1: RFESS x 6-8 per @ 30X1 – Rest 45 seconds
  • A2: Lying External Rotations x 8-10 per @ 2020 – Rest 45 seconds
  • A3: FLR on Rings x 45-60 seconds – Rest 45 seconds

MetCon

In teams of 3, with only 1 work station and only 1 person working at a time:

Complete as many Wallball (20/14) as possible in 8 minutes:

Rest/Transition 1 minute then:

Row as many calories as possible in 8 minutes 

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