9.22.2014

 In WOD

Warm Up

Row 250m

Dynamic Drills

Then

  • Wallslides x 10
  • Scap Push Ups x 10
  • T Push Ups x 10

Workout of the Day

A. 4 Sets

  • A1: Press x 4-6 reps @ 20X1 – Rest 60 seconds
  • A2: SA Bent Row x 6-8 @ 21X1 – Rest 60 seconds
  • A3: Hollow Hold/Rocks x 20 seconds – Rest 60 seconds

B. 3 Sets

  • B1: Dips x max reps @ 2010 – Rest 45 seconds
  • B2: Side Bridge x 30 seconds per – Rest 45 seconds

C.

In teams of 2, partners will work together to complete a total of 3 rounds each of:

  • Partner A – Row 250m
  • Partner B – Hold 2 KB’s in Front Rack (53/35)

– Partners will switch at the end of the 250m Row and will complete 3 rows and 3 holds each.