9.12.2013

 In WOD

Warm Up

2 Rounds

  • 5 Inchworms
  • 10 Ring Rows
  • 15 Goblet Squats

Front Rack Mobilty 

 

Strength/Skill

4 Sets of:

  • A1: Front Squat x 4-6 reps @ 30X1 – Rest 45 Seconds
  • A2: Chin Ups x Max Reps @ 2111 Or 2-3 Negatives @ 80A1 – Rest 45 Seconds
  • A3: Side Bridge 30-45 Seconds Per – Rest 60 Seconds

 

MetCon

In teams of 2, with only 1 partner working at a time, alternate full rounds to complete as many reps as possible in 12 minutes of:

  • 7 Thrusters (95/65)
  • 7 Burpees

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