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Monday- Wear long socks or pants for ROPE CLIMB!
Warm Up: 2 rounds 10 strokes easy on rower 10 strokes faster 7 wall squats 5 kipping pullups, unbroken 3 burpees 1 rope climb Skill: Strict Pullups 3 sets of 8 to 10 (if you have strict and have been using weight, maybe try L-pullups) WOD:For time: (25 min limit) 20 calorie Row 30 Wallball Shots, 20 pound ball 20 Toes to bar 30 Box jumps, 24" box 20 Sumo-deadlit high-pull, 2 pood/1pood 30 Burpees 20 Shoulder to overhead, 135 pounds Run 200m 45lb plate/35lb plate Are you keeping a notebook???
Matthew Brunner
10/9/2011 08:55:56 am
This WOD looks like something I saw on TV... Comments are closed.
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