wod

2/12/2015

By February 12, 2015 No Comments

WOD
PreWOD

Met Con
2/12/2015

Warm up: Dynamic and shoulder mobility

Strength/Skill: 100 strict pull ups/ring rows/banded pull ups – NO KIPPING! Break up reps as needed.

Wod: 4 Rounds for time

400m Run
4 Wall climbs
40 Swinging KB snatch (20/arm)(50/35)
4 Power cleans (135/95)
40 KB swings (50/35)

Cash out: 20 Barbell roll outs (Evil wheels

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