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April 8, 2014

Row 500m

CF Warm up x 2

Group Dynamic: 2 Rounds

10 Pullups

10 Pushups

10 Wallball

10 PVC Pass through

10 Windmill

 

Skill: 20 min EMOM

1-5 min Handstand pushups (5-7 reps)

6-10 min Pull ups (5-7 reps)

11-15 min Ring dips (5-7 reps)

16-20 min L-Sit hold (20-30 secs)

 

WOD: 10 min AMRAP

40 Double Unders (2:1 for singles)

5 Thrusters (95/65)

8 Front rack lunges (95/65)


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