5/14/14..WOD

Warm up:TC Skill/Strength:

Gymnastic Work:

  • 8 MINs working on Kipping(pull-ups/t2b) & Muscle ups/Bar Muscle Ups
  • 8 MINs Working on HSPU/HS Walks/ HS Holds

WOD:

WOD#1

  • Run 200m
  • 5 Muscle ups *Scale 10 C2B Pull ups
  • Run 200m
  • 4 Muscle ups * 8 C2b Pull-ups
  • Run200m
  • 3 Muscle ups *6 C2B Pull-ups
  • Run 200m
  • 2 Muscle ups *4 C2B Pull-ups
  • Run 200
  • 1 Muscle up * 2 C2B Pull-ups

10 MIN CAP

@ 12 MINS on Clock

WOD#2

10,9,8,7,6,5,4,3,2,1

  • Dead lifts 225/155
  • Burpee over Bar

No time Cap.

 

Running Inside in case of rain. Run from rubber on south side to the wall on north side x3 times.