5 October 2013

WARRIOR:

1 Mile Run
10 Snatch
10 Ring Dips
10 Toes to Bar
800m Run
15 Snatch
15 Ring Dips
15 Toes to Bar
400m Run
20 Snatch
20 Ring dips
20 Toes to Bar
200m Run
30 Snatch
30 Ring Dips
30 Toes to Bar

 

(A: 115/75; Rx: 95/65; S: 75/55)

 

GYMNASTICS/SKILL WORK:

Pull Up Work:  15 Minutes

  • A:  20 Weighted Pull Ups
  • Rx:  30 Strict Pull Ups
  • S:  20 Partner Assisted Pull Ups

WOD: 

EMOTM:  25 Minutes

  • 12 KB Swings (53/35)
  • 5 Goblet Squats

CORE: 

  • 25 Back Extensions