Wednesday, October 9, 2013

Thursday 10/10/13

Skill/Recovery WOD
The options are endless. Pick something and go w it! Preferably something that's a weakness!

-5k@ 20s slower split than 2k
-2k for time
-30s fast/30s slow x 10

Air dyne
30s fast/30s slow x20
10 mins for calories

Pull-up, HSPU, pistol, Lsit, muscle up
-choose one and perform 3-6 reps EMOM X10
-Handstand practice

Rest 3 mins 

1 mile
Rest 3 mins
1 mile

Double unders
-10 min AMRAP

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