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7/23/13

 

WOD

Skill.  Choose 1

A1. 10 Mins. Muscle Up Practice.

A2. Pull-up/Dip Complex.  Add weight if needed.

Pull up: 3
Dip: 3
Pull up – narrow grip: 3
Dip: 3
Pull up – wide grip: 3
Dip: 3
Reverse Grip: 3
Dip: 3
Pull up – mixed grip: 3
Dip: 3
Pull up – mixed grip: 3
Dip: 3
Pull up – narrow handle pull: 3
Dip: 3
False Grip: 3
Dip: 3

Cond.

AMRAP 12 Minutes.

In Teams of 3 or 4

P1. 40 Double Unders (pace)

P2. OHS #95 #65 (score)

P3. Slam Ball (score)

Coaches Notes: Sub a 50 meter sprint for Double unders.

 

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