6-26-14

Warm Up: – 800m run

25 jumping squats

Skills: – 4 rounds NFT

Hold at top of pullup – 10 sec

Max rep pullups

Hold top of ring dip – 20 sec

Max rep ring dips

Hold handstand – 30 sec

Max rep HSPU

WOD: – 4 rounds for time:

50 squats

40 back extensions

30 pushups

Share