8.22.2014

 In WOD

Warm Up

Row or Run 250m

Dynamic Drills

Shoulder Mobility/Pec Stretch

Then

  • Ring Rows x 10
  • T Push Ups x 10
  • Thruster x 10 (45/35)

Workout of the Day

A. 4 Sets

  • A1: CGBP x 3 reps @ 20X1 – Rest 45 seconds
  • A2: Ring Rows x 6-8 @ 2010 (Get as horizontal as possible) – Rest 45 seconds

B. 3 Sets

  • B1: Dips (Rings or Stationary) x max reps @ 2010 – Rest 45 seconds
  • B2: Hollow Hold x 20-30 seconds – Rest 45 seconds

C.

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

  • Pull Ups x 5
  • Thrusters x 10 (95/65)
  • Double Unders x 30