THURSDAY 10-4-18

WARM UP

1 min bike 

1 min Row

Then 2-3x 

3 rope progressions

3 wall walks

10 Airsquats

20 Power Jacks

20 spiderman push ups

20 mt climber’s

 

SKILL

FOR 12 Min (6sets)

Alternate 

MIN 1

1-2 rope climb 

MIN 2

HSPU in 30 sec

WOD

Complete as many rounds and reps as possible in 5 minutes of:

20 Double-Unders

10 Wallballs 20/14

*Rest 1 minute*

Complete as many rounds and reps as possible in 5 minutes of:

5 Dumbbell Man-Makers

10 V UPS

*Rest 1 minute*

Complete as many rounds and reps as possible in 5 minutes of:

5 C2B PULL UPS

10 Push-Ups

*1 Min Rest ^

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