7.31.2014

 In WOD

Warm Up

Jumprope 3 minutes

Pec Stretch and Shoulder Mobility

2 Rounds

  • Dislocates x 10
  • T Push Ups x 10
  • Wallslides x 10

Strength/Skill

4 Sets

  • A1: CGBP x 6-8 reps @ 20X1 – Rest 60 seconds
  • A2: Ring Rows x 6-8 reps @ 2011 – Rest 60 seconds
  • A3: Hollow Hold x 20-30 seconds – Rest 60 seconds

Metcon

Complete as many rounds and reps as possible in 7 minutes of:

  • HR Push Ups x 10
  • Box Jump – Step Down x 10

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