Wednesday, March 27, 2013

Skill Work: Muscle Ups, bar or rings (work progressions or pull ups/chest to bar)
5 minutes of skill instruction, 5 minutes 2-4 reps at the top of the minute.

WOD
Buy in: 75 Double Unders
Then…
4 Rounds
12 KB Swings (60/45)
10 24′ shuttle sprints (each way is 1, touch hand behind cone)
8 GHD Sit Ups (ab mat with weight can be substituted)
6 HSPUs
Cash out: 75 Double Unders

* 18 min cap

Cool down:
2 Rounds
500m row at 80% pace
10 HR Push Ups