THURSDAY WOD 9/11/14

Posted by on Sep 10, 2014 in Nutrition

21-15-9 Power Clean (135/95) GHD Sit Ups 15-9-6 Power Clean (155/105) Toes 2 Bar 9-6-3 Power Clean (185/115) Muscle Ups or Ring Dips (18/12/6 if doing Ring Dips)

THEN

Skill: Work on gymnastic movements: Kipping or butterfly pull ups, HSPU’s, handstand walks, dips, muscle ups, toes 2 bar, rope climbs etc

Endurance 1 Mile Run

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