9.13.2013

 In WOD

Warm Up

2 Rounds of

  • 5 Pull Ups
  • 10 HR Push Ups
  • 15 KBS

Strength/Skill

4 Sets of

  • A1: RDL x 4-6 reps @ 3011 – Rest :45 Seconds
  • A2: Hollow Rocks 20 Seconds – Rest: 60 Seconds

MetCon

Complete 3 Rounds of :

  • 5 Pull Ups
  • 10 HR Push Ups
  • 15 Russian KBS

Then Run 250m

Rest 1:1 for a total of 3 cycles

Record times for each cycle

 

 

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