9.25.2013

 In WOD

Warm Up

2 Rounds of:

  • 5 Inchworms
  • 10 Good Mornings
  • 15 KBS

Strength/Skill

  • A1: RDL x 8-10 Reps @ 2011 – Rest 60 Seconds
  • A2: Ring Push Ups x Max Reps @ 1010 – Rest 60 Seconds

MetCon

4 Rounds for Time of:

  • 20 Front Racked Alternating Reverse Lunges – 10 Per (Use 2 KB AHAP)
  • 15 Sit Ups Anchored
  • SA OH Carry 60 Meters (30 Meters Left, 30 Meters Right)

Post times and loads used for lunges.

Touch the ground behind the shoulders in the sit up and touch your anchor with both hands at the top.

Keep your arm straight and elbow locked with your armpit facing forward on the carry.

 

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