WOD

Friday, February 9th

02/09/2018

Warmup:

Team Dynamic

-then-

3x through:

  • :30s Hollow Hold
  • 10 Strict Press + :20s hold @ top of last rep
  • Ape Walk (down & back)

Skill:

1) Review the movements and proper technique then...

2) Superset the following for 3 total sets:

  • 100m OH KB Carry (24/16)
  • 30ft Dragon Walk
  • 100m Suitcase Carry (24/16)

WOD:

For Time:

  • 1000m Row
  • 30 Push Press (95/65)
  • 20 Toes to Bar
  • 10 Bar Facing Burpees
  • 20 Toes to Bar
  • 30 Push Press
  • 1000m Row

*20 min Time Cap*

**you certainly have the option of running if weather permits**