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Please scroll down to January 1st and post your 2013 goals!!! There will be a burpee penalty for each day they don't get posted! Thursday Warm Up 2 rounds 12 Burpee bar touches 12 lunging pass thrus 6 roll ups Mobility: Shoulders/hips Skill: EMOM 10 min EVEN: UNBROKEN kipping pullups 3-7 reps (ADV) unbroken CTB pullups People using bands will work on 3-5 unbroken strict pullups. Try using a smaller band and do fewer reps. ODD: UNBROKEN Wallballs 5-10 reps. Goal is hitting 10ft target each time. WOD: (20 min cutoff) 4 x 400m ME run Rest 1:1 ratio 
C Scott
1/2/2013 10:45:22 pm
Get a muscle up Comments are closed.
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