12.2.2013

 In WOD

Warm Up

Dynamic Drills Then

2 Rounds of:

  • 10 Wallslides
  • 10 Scap Push Ups
  • 10 Ring Rows

Strength/Skill

4 Sets of:

  • A1: Press x 2-4 Reps @ 2111 – Rest 90 seconds
  • A2: Weighted Pull Ups x 2-4 reps @ 21X0 – Rest 90 seconds

MetCon

3 Rounds for Time of:

  • 20 Shoulder to Overhead (95/65)
  • 400m Run

Leave a Comment