9.2.2014

 In WOD

Warm Up

Row 300m

Dynamic Drills

Ankle, Hip, and Front Rack Mobility

Then

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

Workout of the Day

A. 4 Sets

  • A1: Front Squat x 6-8 reps @ 30X1 – Rest 60 seconds
  • A2: Weighted Pull Ups x 2-3 reps @ 20X1 OR 2-3 reps @40A1 – Rest 60 seconds
  • A3: Strict Pull Ups or Ring Rows x max reps – Rest 60 seconds
  • A4: FLR on Rings x 45-60 seconds – Rest 60 seconds

B.

In teams of 2, partners will alternate movements to complete as many rounds and reps as possible in 12 minutes of:

  • Run 250m
  • Wallball x 15 (20/14)
  • Burpee x 10