Thursday, 21 March 2013
10 pull ups
20 Kettle-bell Swings (55/35)
30 Wall-Balls (20/14) @ 10 ft target / 9ft target
40 Double Unders
30 Wall-Balls (20/14) @ 10 ft target / 9ft target
40 Double Unders
50 Air Squats
40 Double Unders
30 Wall-Balls (20/14) @ 10 ft target / 9ft target
40 Double Unders
30 Wall-Balls (20/14) @ 10 ft target / 9ft target
20 Kettle-bell Swings (55/35)
10 pull ups
For those doing 13.3 on Friday REST! For anyone doing it Saturday or Sunday you can use this WOD as a practice for 13.3.
Skill Work: Wall Balls, DUs, and MUs
Warm-up
400m run / 500 m row
10 Air Squats
10 GHDs
10 Pass Throughs w/ PVC pipe
10 OHS
10 Wall balls
10 Double Unders
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