Sunday 11/24/2013 WOD
Warm up
Lax Ball
2 Mins per scapula
W a PVC pipe
2 Sets of
10 Pass Throughs
10 Around the worlds
10 Over Head Squats
Strength/Skill
15 Mins
Kipping Practice
Learn to kip and practice to improve pull ups, butterfly pull ups and toes to bar
Training (Met-Con)
12 Min EMOM
Odd Min
10/12 Cal Row
Even Min
6/8 Box Jumps
2 Min Rest
12 Min EMOM
Odd Min
8/10 Burpees
Even Min
8/10 Med ball Cleans (20/14)
1st Number women
2nd Number Men
Scale options
Scale weight of med ball
Scale #
2013 11 23