2/7/14 WOD

Warm Up

Hip and Front Rack Mobility

2 Rounds

15 Dislocates
10 Goblet Squats @ 30X1
5 Pull Ups or Ring Rows
Strength/Skill

4 Sets

A1: Front Squat x 6-8 reps @ 30X1 – Rest 60 seconds
#95 x 8
#115 x 8
#135 x 8
#145 x 4
A2: Weighted Pull Ups x 4-6 reps @ 2011 #9 KB (4 reps each set)
A3: Plank on Elbows 60 seconds – Rest 60 seconds

MetCon

Every minute on the minute for 16 minutes

Odd – 10 Wallball #16 for me
Even – 5 Burpees

Worked on trying to learn muscle ups… Pulling early and no popping hips. Hips get to rings but need to practice timing and false grip.

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