9.16.2013

 In WOD

Warm Up

1 Round of:

  • 5 Ring Rows
  • 10 Goblet Squats
  • 15 KBS
  • Run 250 Meters

Then

  • Hip Mobility
  • Wall Squats

Strength/Skill

4 Sets of:

  • A1: Back Squat x 4-6 Reps @ 30X1 – Rest: 45 Seconds
  • A2: SA Bent Row x 6-8 Reps Per Side – Rest 45 Seconds
  • A3: Toes to Bar x 10 or Medball Jackknife x 10 – Rest 60 Seconds 

MetCon

“Helen”

3 Rounds for Time of:

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

 

 

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