112713

Wednesday

Level 2

Skill Builder/Strength

3 Sets of:

1. Muscle Up  Transition x 5 reps
2. Turkish Get Ups x 3 Each Arm

 

WOD:

Max Aerobic Power
5 min on, 2 min off x 3 stations

5 T2B
5 Slam Ball

6 Hand Release Push Ups
6 Box Jump

7 KB Swings
7m Shuttle Run (out & back)

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Level  1 

               

Skill Builder: Kipping Pull Up Progressions 

WOD: 

AMRAP 5; 3 min rest x 3 sets

5 Ring Rows or Jumping Pull Ups
5 Hand Release Push Ups

6 Slam Ball
6 box Step Up

7 KB Swing
7m Shuttle Run

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