9.29.2014

 In WOD


Warm Up

Run 400m

Dynamic Drills

Then

  • Wallslides x 10
  • T Push Ups x 10
  • Push Press x 10 (45/35)

Workout of the Day

A. 3 Sets

  • A1: Press x 2-3 reps @ 20X1 – Rest 60 seconds
  • A2: SA Bent Row x 4-6 reps per @ 21X1 – Rest 60 seconds

B. 3 Sets

  • B1: Push Press x 2 – Rest 60 seconds
  • B2: Hollow Hold/Rocks x 20 seconds – Rest 60 seconds

C.

3 Rounds for times of:

  • Run 400m
  • KBS x 21 (53/35)
  • Pull Ups x 12

Rest 1 minute between rounds