WEDNESDAY (12 OCT 16)

Location
-62' Room
-Hayes Track


SKILL
-Work on Handstand Push-ups: 5-5-5-5

Work on Pull-ups:

Level 1
Kipping or Butterfly: 5-5-5-5

Level 2
Chest to bar: 8-8-8-8




WOD (Upstairs on Hayes Gym Track and Landing).

4 Rounds for time:

Level 1
15 x Wall Ball (20/14)*
2 x Laps

Level 2
25 x Wall Ball (20/14)*
3 x Laps


*WALL BALLS
-Do wall balls outside of track on landing area by the stairs.
-If you set the ball down before the end of the set (break it up), you have to do 5 x burpees each time.  Stopping and standing there with the ball in your hands to avoid burpees also counts as breaking up the set....and you still have to stop and do 5 burpees.


1 comment:

Joe Woods said...

3 sets strict HSPU
1 set kipping HSPU

2 sets 8 C2N
2 sets 5 kipping PU

WOD: 13:58 of sucking