9.24.13

 In WOD

Warm Up

2 Rounds

  • 3 Turkish Get Ups Per
  • 10 Scap Push Ups
  • 10 Push Press (45/35)

Strength/Skill

4 Sets

  • A1: Press x 8-10 reps @ 2011 – Rest 60 seconds
  • A2: Hollow Rocks/Hold 20 seconds – Rest 60 seconds

3 Sets

  • B1: Russian KBS x 10-15 – Rest 60 seconds
  • B2: Toes to Bar x 8-10 – Rest 60 seconds

MetCon

3 Rounds for max reps

Against a 5 minute clock

  • Row 500m
  • AMRAP Double Unders in time remaining
  • Rest 5 minutes between rounds

 

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