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10/24/14

October 23rd, 2014

WOD:

Skills and Pot Pourri

 

Does not have to be in order.

Accumulate 10 bar muscle ups (muscle up progressions)

Unbroken Handle Carry 2 -88#, 71# – 160 feet

10 GHD situps, 10 GHD ext X 3

5 strict pull ups, 5 strict dips

5 strict close grip pullups,  5 strict dips

5 strict wide grip pullups, 5 strict dips

5 strict reverse grip pullups, 5 strict dips

5 strict alternating pull ups, 5 strict dips

5 strict alternating pull ups, 5 stric dips

30 cal row for time, write score on board

practice hand walks, accumulate 80’ (10 wallwalks)

Max distance broad jump from standing position (use tape measure) write distance on board. 3 attempts

Max L-sit hold 3 X, 30 sec rest between

 

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