8.25.2014

 In WOD
 

8.25.2014

Warm Up

Row 300m

Dynamic Drills

Ankle, Hip, and Front Rack Mobility

Then

  • Goblet Squat x 10 @ 20X1
  • Ring Rows x 10 @ 2011
  • Scap Push Ups x 10

Workout of the Day

A.

  • A1: Front Squat x 5,4,3,2,1 – Build to a 1RM in 12 minutes
  • A2: Side Bridge x 30 seconds per between sets of squats

B.

  • B1: Weighted Pull Up x 1RM – Build to a max in 10 minutes
  • B2: Prone plank x 45-60 seconds between sets

C.

“Jackie”

For time:

  • Row 1000m
  • Thrusters x 50 (45/35)
  • Pull Ups x 30