Thursday 9/12/2013 WOD
Warm up
600 Meter run
3 sets of
5 strict pull ups/ 10 Ring rows
10 Super mans
15 Hollow rocks
20 Air Squats
Strength/skill
Level 2
Gymnastics Practice
12 Mins EMOM
Even Min 3 HSPU
Odd Min 5 Toes to bar
Level 1
HSPU Practice
2 sets of
3 kick up to wall hold for 10 secs
3 Negative HSPU
3 Kip attempts
Toes to bar practice
2 sets of
10 Thru the window
10 push back behind bar
10 knees to elbows
10 Toes to bar
Training (Met-con)
4 ROUNDS
30 secs AMRAP
30 Secs rest
Leaping lunges
Push ups
Box Jumps (24/20)
cals on Ski Erg
Score total # of reps completed
2013 09 11