Tuesday, April 11, 2018

“Either I will find a way, or I will make one.” – Philip Sidney

041118 WOD

A. Warm-up: Coach’s choice

B. Skill:

Kipping pull-up

2 sets of:

Hollow Rock x0:30

Rest 0:30 between

2 sets of:

Arch Rock x0:30

Rest 0:30 between

2 sets of:

Arch to Hollow on bar x10

Rest 0:30 between

2 sets of:

Kip Swings x10

Rest 0:30 between

2 sets of:

Box assisted pull-ups x5

Rest 0:30 between

C. For Time:

30-20-10

Wall Balls @20/14

American KBS @53/35

10:00 time cap

>>Modifications will be given

C2. For time:

500 meter row

Record C and C2 separately

Now is your chance to set a personal record or even a new gym record for the 500 meter row!