WOD

Wednesday, June 13th

06/13/2018

Warmup:

3x through:

  • 200m (Jog there - Sprint back)
  • :30s Dead Hang or :15s Single Arm Dead Hang (each arm)
  • 10 Hollow Rocks
  • 30 Single Unders

Skill: 

2-3x through:

  • Beginner:
    • 10 Strict Knee Raises
    • 10 Beat Swings
    • 20 Hollow Bounces
  • Intermediate:
    • 10 Strict Straight Leg Raises
    • 10 Kipping Knee Raises
    • 20 Hollow Bounces
  • Advanced:
    • 10 Strict Toes to Bar
    • 10 Kipping 1-Leg Toe to Bar
    • 20 Hollow Bounces

WOD:

4 RFT:

  • 50 Double Unders
  • 15 Toes to Bar
  • 15 Wall Balls (20/14)