8.19.2014

 In WOD

Warm Up

Run 400m

Dynamic Drills

2 Rounds

  • Box Jump/Step Down x 5
  • Scap Push Up x 10
  • Scap Pull Up x 5

-Scap Pull Up is going from dead hang to hollow and lat active.

Workout of the Day

In teams of 4, complete as many reps as possible in 30 minutes of:

  • Run 400m
  • Box Jump Over (24/20)
  • Burpee Pull Up
  • Turkish Get Up

-Each team member will start a different station and complete as many reps as possible and rotate when the running partner returns.  The score for the team will be total number of reps.