01/14/15 – Wednesday

Written by Joey Tudela. Posted in Fitness

WARM-UP

5 Minute Jump Rope practice
Then
4 Rounds of
8 Dynamic toe touches
8 Spidermans
8 Toes to bar

WOD

A.
Every 2 minutes, for 10 minutes:
Minutes 1-2 & 7-8: Supinated-Grip Strict Pull-Ups x 3-8 reps (Scale: supinated ring rows)
Minutes 3-4 & 9-10: Plank Hold x 30 -60 seconds accumulated time

B.
4 rounds for time of:
14 Power Snatch
14 Sit-Ups (Scale up to Toes to bar if you can)
400 Meter Run

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