7/8/15 Wednesday

Performance

A1. Weighted Pull-Up; 2-3 reps x 5 sets, rest 1min

A2. FLR on Rings; 60-90 seconds x 5 sets, rest 1min

B1. GHD Hip Extensions (2sec hold at top); 10 reps x 3 sets, rest 60

B2. Banded W’s & Banded T’s; 10/each x 3 sets, rest 60

 

C. In teams of two, alternate rounds to complete five sets each for time of:

10 Pull-Ups

15 Wall Balls

30 Double-Unders

 

Competition

Wod will be posted at gym