Warm up: 3 mins of jump rope then. . .
3 rounds of: 10 Walking Lunges, 10 Toes to Bar, 10 pass thru
Skill: OHS and pull ups- spend time practicing hollow rocks and Superman's
WOD:
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
6 overhead squats
6 jumping chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
8 overhead squats
8 jumping chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
10 overhead squats
10 jumping chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
3 rounds of: 10 Walking Lunges, 10 Toes to Bar, 10 pass thru
Skill: OHS and pull ups- spend time practicing hollow rocks and Superman's
WOD:
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
6 overhead squats
6 jumping chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
8 overhead squats
8 jumping chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
10 overhead squats
10 jumping chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
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