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FRIDAY, NOVEMBER 28, 2014

Workout of the Day: Wednesday 4-3-2013

Warm up before class: 1,000m row, mobility

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Group Warm Up: Instructors choice 8:00

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SKILL: Wall Ball, 4 rounds of 30 reps

  • rest 2:00-3:00 between rounds and go for consecutive reps!
  • A: 20 reps, B: 25 reps, C: 30 reps, Elite: 35 reps

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WOD: Complete 5 rounds for time:

  • Run 100m
  • 5 Handstand Push Ups
  • 5 Strict Pull Ups (10 kipping)

Note: E: “L” pull ups

 


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WOD Guidelines (workout of the day)

Wear athletic shoes and apparel. Arrive 10 minutes early and introduce yourself to the other participants, start stretching (as best you know how). There is a basic warm up written on the white board... just start doing that and class will start at about 5 after.


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