3rd October 2012

Wednesday

Warm up

200 skips

3 rounds of
10 iron cross
10 scorpions
10 Sampson stretch

Skill –> Kipping pull up

WOD #1 – Gymnastics

5 X 5 Kipping pull ups (2 kips, 1 pull up)

WOD #2 – Met Con

5 rounds for time

10 walking lunges with barbell in front rack position (40kg, 25kg)
15 push ups

After bash

3min primal squat hold

20121003-221109.jpg

Leave a Reply

Your email address will not be published.