Friday November 30th 2012

By paul
In November 29, 2012
On WODs
856 Views


Grace swings the big boy kettle-bell

Friday November  30th 2012

5:00, 6:00, 7:00 & 9:00 am
5:30  pm

WOD

Warm up –  Skill work and review of advanced gymnastic movements

A. 5 Min AMRAP
Max rep 15′ rope climbs

rest 3 min

5 Min AMRAP
Max L-sit (accumulate)

rest 3 min

5 Min AMRAP
Max rep Burpee pull-up

– Each 5 Minute AMRAP starts with a 50 double under buy in. Scaling options will be covered by the coach before each class.

C. Recovery/Mobility
Spend 2 mins in the middle splits
Spend 2 mins in the Pike stretch
Spend 2 mins Pancake splits

 

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