Month: October 2014

WOD 10/3/14 Skill: Kipping Pull-Ups 7-7-5-5-3-3 *Make them as difficult as possible   AMRAP in 9 5 Burpee Box Jumps (24/20) 10 Wall Ball (20/14) 15 Double Unders   For Time 500M Row 50 KB Swings (55/35)

WOD 10/2/14 Skill: Rope Climbs   5x400m Run *Rest 4 minutes between efforts, each is timed individually   Cash Out: Dumbell Thrusters 5×5 as heavy as possible