07/31/14

Main – WOD

Metcon (No Measure)

Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on – examples . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds, L-Pull-Ups, etc…

Metcon (3 Rounds for reps)

Against a 3 minute running clock, complete:
400 Meter Run or Row
Wall Ball Shots x Max reps
Rest 3 minutes
Repeat for a total of three sets. Record # of wall balls each round

Metcon (No Measure)

Farmers Carry x 20
Check whiteboard for mobility and complete

Posted in Workout of the day.