9.23.2013

 In WOD

Warm Up

Hip Mobility

2 Rounds

  • Row or Run 250m
  • 10 T Push Ups
  • 10 Back Squats (45/35) @ 30X1

Strength/Skill

4 Sets

  • A1: Back Squat x 8-10 reps @ 30X1 – Rest 60 Seconds
  • A2: SA Bent Row x 8-10 reps @ 2011 – Rest 60 Seconds
  • A3: Plank on Elbows 45-60 Seconds – Rest 60 Seconds

MetCon

In teams of 2, partners alternate full rounds to complete as many reps as possible in 15 minutes of:

  • 10 Goblet Squats (53/35)
  • 10 HR Push Ups
  • 10 Box Jump Overs

For Box Jump Overs: Get to the other side of the box any way without touching the top of the box with your hands.  Jump over, jump on and then step off the other side, step up and jump off the other side, etc….

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