wod

11214

By December 1, 2014 No Comments

PreWOD

Met Con
11214

Warm-up: Dynamic

Back Squats: 5×5 @ 80%

10 Minute EMOM
Odd minute: 3 Squat snatchs @ 60% 1RM
Even minutes: 5 burpees
Rest 3 minutes
10 Minute AMRAP
15 Chest to Bar pull-ups
200m sprint or 250m row
15 Overhead Squats (95/65)
200m sprint or 250m row
15 pull-ups

Cash-out: Mobility

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