12/12/14 WOD

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Mobility:  Shoulder and Hip Mobility


Skill Practice Warm Up:  Spend 10 minutes working up to a heavy Farmer Carry then get a few laps in at that weight. 50 feet out and back using Dumbbells or KettleBells.


Metabolic Conditioning Workout: 

“Away from the World” 

4 rounds for time.

Chest to bar pull ups (A:8 reps, I*: 4 reps, N: 4 reps w/ band)

8 push press (A: 115lbs, I*: 65lbs, N: 45lbs)

12 back squat (same)

400m run

Scaling Guide: 12 – 16 minutes.

Scale up/Plan D: 4 bar muscle ups instead of pull ups and 5 rounds. Non plan D people who can RX this workut can do a 5th round if they finish round 4 in under 14 minutes.

Coaching Tips: Get right on that bar and get a set of pull ups done after your run, your pulling muscles will have had a long rest (during the run), to get ready for the pull ups.

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