08.12.2014
| Warm Up |
| 2 Rounds |
| 10 Wallslides |
| 10 Ring Rows |
| 10 Dislocates |
| Strength/Skill |
| 3 Sets |
| A1: Press x 8-10 reps @ 21X1 – Rest 45 seconds |
| A2: SA Bent Row x 8-10 per @ 2011 – Rest 45 seconds |
| 3 Sets |
| B1: Dips x 8-10 (Rings or Stationary) – Rest 45 seconds |
| B2: Plank on Elbows x 45-60 seconds – Rest 45 seconds |
| MetCon |
| In teams of 2, partners will alternate full rounds to complete 4 each of: |
| Row 300m |
| 10 Shoulder to Overhead (95/65) |
| 10 Box Jumps (24/20) |
2014 08 12