8.18.2014

 In WOD

Warm Up

Row 300m

Dynamic Drills

Then 2 Rounds

  • Inchworms x 5
  • Good Mornings x 10
  • T Push Ups x 10

Strength/Skill

4 Sets

  • A1: Deadlift x 3 reps @ 20X1 – Rest 60 seconds
  • A2: HSPU x max reps OR Ring Push Ups x max reps @ 1010 – Rest 60 seconds

MetCon

Complete as many rounds and reps as possible in 5 minutes of:

  • KBS x 10 (53/35)
  • Sit Ups x 10

Rest 5 minutes, then:

Complete as many rounds and reps as possible in 5 minutes of:

  • Burpees x 5
  • Wallball x 10 (20/14)