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WEDNESDAY 160608

Warm-up:

Run or Row

Accumulate 2 Minutes Jumping Rope

Accumulate 30 Russian Swings

Crossover Symmetry

15 Hollow Rocks

Bear Crawl Down

Inch Worm Back

15 Squats

Handstand Practice

10 GHD Situps

 

Skill Work:

Every minute, on the minute, for 15 minutes:

Minute 1 – 40 Double-Unders
Minute 2 – 6-8 Strict L-Seated Ring Pull-Ups
Minute 3 – 3-4 Wall Climbs

 

WoD:

Four sets for max rounds + reps against a 3-minute running clock of:
Run 100 Meters
10 Toes to Bar
10 Russian Kettlebell Swings (32/24 kg)

Rest 3 minutes between sets.

 

Mobility:

Mash Quads

Roll Posterior

Couch Stretch

LAX Shoulders

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