Thursday 12/19/2013 WOD
Day 4 Warm up
3 of “Double Under CINDY”
5 strict pull ups
10 Pull ups
15 Air Squats
-15 Double Unders between movements-
Perform 3 singles then attempt a double. Do not exceed more than 5 attempts.
Strength/Skill
EMOTM 10 Mins
Odd 12/10 Cal Row
Even 10 Over Head Squats (45/35)
Workout prep
HSPU progression
Kick up to wall
Deliver head to mat
Kip
Pistol 1-2 sets of 4 reps each foot
Training (Met-Con)
10 Min AMRAP
35 Double Unders
10 Pistols
6 HSPU
Scale options
NO SINGLES! Do as many as 15 Attempts if you do not have DU
Pistols
1 place a 5lb plate underneath heel
2. Hold onto Rig
3 use a plate to counter balance you
4 side squat on a box
HSPU
Use ab mats
Kick up to wall and hold for 15 secs
Sub with 2 Wall Climbs
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