9.18.2013

 In WOD

Warm Up

2 Rounds of:

  • 5 Inch Worms
  • 10 Good Mornings
  • 15 KBS

Strength/Skill

4 Sets of:

  • A1: Deadlift x 4-6 Reps @ 2011 – Rest 45 Seconds
  • A2: Chin Ups x Max Reps – Rest 45 Seconds
  • A3: Side Bridge 30 Seconds Per Side – Rest 2 Minutes

MetCon

Max Reps in 3 Minutes of:

  • 3 Power Cleans
  • 6 Box Jumps
  • 9 Air Squats
  • Rest 1 Minute

For a Total of 5 Cycles

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