FRIDAY JUNE 20th

WARM UP

2 MIN JUMP ROPE

3X 10

MEDBALL CLEANS

STRICT PULL UPS

V-UPS

SCORPION

HANDSTAND HOLD 10 sec

 

STRENGTH/SKILL

 

DIPS 3-3-3-3-3

(challenge with weight)

3X 15 SEC. L-HAND

 

WOD

50 WALLBALLS

25 SITUPS

5 ROPE CLIMB

25 DU (75 S)

40- WALLBALLS

35 SITUPS

4 ROPE CLIMB

50 -DU (150-S)

30 -WALLBALLS

45-situps

3-ROPE CLIMB

75 DU (225-S)

FOR TIME

 

ACCESSORY

-4X25  BANDED TRICEP PUSHDOWNS USE RED MICRO OR ORANGE MINI 1 band for each arm

3X MAX HOLD CHINESE BRIDGES (challenge with weight plate

 

 

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