Thursday 17, 2013

Warm up

Firehouse Jog
3x 10 of all PVC mobility + hollow body rock, complete 3 inch worms after each set
3 minutes singles jump rope

Skill Work   Kipping Pull up.. progression
1 min AMRAP Pull Ups rest 30 seconds repeat for 3 cycles

WOD 5 rft

30 DU
20 abmat SU
100m run