wod

By March 13, 2015 No Comments

PreWOD

Dynamic + Hip emphasis

Met Con

  1. Strength: Front Squat EMOTM 12×4 @65%
  2. Work Capacity:

Run 800m
200 meter med ball/sandbag sprint
50 meter overhead medball/sandbag walking lunge
50 burpees
100 situps
50 Ring Rows
200 meter medball/sandbag sprint
Run 800m

Durability: Plank 6min total

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