9.19.2013

 In WOD

Warm Up

Hip Mobility

Then 2 Rounds of:

  • 5 Pull Ups
  • 10 Goblet Squats
  • Row 250 Meters

Strength/Skill

4 Sets of:

  • A1: Front Squat x 4-6 @ 30X1 – Rest 45 Seconds
  • A2: SA Bent Row x 6-8 @ 2011 – Rest 45 Seconds
  • Hollow Rocks/Hold 20 Seconds – Rest 45 Seconds

MetCon

“Jackie”

  • Row 1000 Meters
  • 50 Thrusters (45/35)
  • 30 Pull Ups

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