Friday 2/5/16

Performance

A1. :60sec Kipping Pull-Up practice or 6-8 strict pull-ups x 4 sets, rest 45sec

A2. Dumbbell Bench Press; 10-12 reps x 4 sets, rest 45sec

 

B. Every 5 minutes, for 20 minutes (4 sets) for times:

5 Muscle-Ups or Pull-ups

10 Burpees to Target 6″ Above Reach

15 Wall Balls (30/20 lbs) J yes, if you are up to it use a big ball

+

When the running clock reaches 25:00…

+

Complete rounds of 21, 15 and 9 reps for time of:

Rowing or AirDyne (for calories)

Strict Handstand Push-Ups or hand release push-ups

 

Competition

Wod will be posted at gym