11.06.2013

 In WOD

Warm Up

5 Minutes Jumprope

5 Minutes Hamstring Stretch and LAX  ball calves/feet

Strength/Skill

15 Minutes Rope Climb Practice

*Bring tall socks for the rope climbs today*

MetCon

10 Minute AMRAP @ 80%

  • 4 Strict Toes To Bar
  • 8 Russian Step Ups (4 Per)
  • 16 Double Unders (48 Singles)

Rest/Walk 5 Minutes

10 Minute AMRAP @ 80%

  • 10 Reverse Lunges (5 Per)
  • 10 Pull Ups or Ring Rows
  • Run 250m

Rest/Walk 5 Minutes

10 Minute Row @ 80%

– Record Rounds and Reps for the first 2 and meters for the row.

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