Thursday 10/10/13

Skill/Recovery WOD

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

Row 

-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

Gymnastics

Pull-up, HSPU, pistol, Lsit, muscle up

-choose one and perform 3-6 reps EMOM X10

-Handstand practice

Run

3x800m

Rest 3 mins 

1 mile

Rest 3 mins

1 mile

Double unders

-10 min AMRAP

-tabata