9.27.2013

 In WOD

Warm Up

Hip and Front Rack Mobiltiy

2 Rounds of:

  • 10 Goblet Squats @ 30X1
  • 10 Ring Rows @ 2011

Strength/Skill

4 Sets of:

  • A1: Front Squat x 4-6 Reps @ 30X1 – Rest 60 Seconds
  • A2: Weighted Pull Ups x 3-5 Reps @ 2011 Or 2-3 Negatives @ 80A1 – Rest 60 Seconds
  • A3: Side Bridge 30 seconds per – Rest 60 Seconds

MetCon

In teams of 2, partners alternate to complete 5 rounds each of:

  • 8 Thrusters (95/65)
  • 8 CTB Pull Ups (Jumping if needed)

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