9.19.2014

 In WOD

Warm Up

Row 500m or Run 400m

Dynamic Drills

Ankle, Hip, and Front Rack Mobility

Then

  • Goblet Squats x 10 @ 30X1
  • Ring Rows x 5 @ 20X1

Workout of the Day

A. 4 sets

  • A1: Front Squat x 3-4 reps @ 31X1 – Rest 60 seconds
  • A2: Weighted Pull Ups x 2-3 reps @ 20X1 OR 2-3 reps @ 40A1
  • A3: Side Bridge x 30 seconds per – Rest 60 seconds

-Pay attention to the pause on the Front Squats. Don’t bounce out of the hole

-If you are still working on unassisted pull ups, perform 2 reps @ 40A1 – Rest 30 seconds – Then perform Ring Rows x max reps @ 20X1

B. 3 Sets

Against a 4 minute clock:

  • Run 400m or Row 500m
  • Wallball x max reps in time remaining

Rest 4 minutes between sets