Thursday, June 5, 2014

Melissa, Kristen and Jane hitting the rope climb progressions!!
Arm/Leg Swings
2 Rounds of:
15 Ab-mat Sit-ups
20 Walking Lunges
250m Run

EMOM for 10:00
Even: Plank Hold
Odd: 15-20 V-Up’s or 10-15 GHD’s
scale to Ab-mat Sit-ups or Modified V-up's

5 RFT of:
15 Front Squats 115/73#
12 HR Push-ups
9 Power Cleans 115/73#
6 Pull-ups

5 RFT of:
15 Front Squats 155/103#
12 HSPU’s (start each round strict if you can, then go to kipping)
9 Power Cleans 155/103#
6 C2B Pull-ups or Muscle-ups
(you can scale the MU’s to a lower # if need be, this way you are introducing them into your WOD)

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