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Friday 7/26/2013 WOD

By: 5 Comments

Warm up

No time measure

3 rounds of

10 air squats

10 push ups

10 lunges (each leg)

10 strict pull ups or ring rows

10 burpees

Dynamic stretches

 

Skill practice

Double under/ Toes to Bar

 

Training

“Go Ham”

in teams of two

LV2

2 rounds for time

30 shoulder to Over head (155/115)

60 Toes to Bar

150 double Unders

 

LV 1

in teams of two

2 rounds for time

30 Shoulder 2 over head (95/55)

160 ab -mat sit ups

300 jump rope singles

 

one partner works at a time. Share work load amongst team.

 

scale options

scale load on S2OH

Scale #of reps

scale T2B w K2E

scale doubles w singles

 

 

 

Comments: 5

  1. Today looked like a good one, so mad i missed it.

    60 reps @ 135 is no joke, Nice work Max!

    Think im doing 8am tomorrow, anybody else going to be around?

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