FRIDAY (16 SEP 16)

Location
-62' Room for Skill
-Hayes Track for WOD


SKILL (Pull-ups)

10 min to:

Level 1
-Work on 3 sets of 10 continuous Kipping Pull-ups.

Level 2
-Work on 3 sets of 10 continuous Chest to Bar Pull-ups.

Level 3
-Work on 3 sets of 7 continuous Bar Muscle-ups.



WOD (Move to Hayes track w/ Medicine Balls)

Level 1
4 Rounds for time:
-10 x Air Squats
-10 x Push-ups
-400m x Run (3 Laps)

Level 3
4 Rounds for time:
-25 x Wall Balls (20/14...10' target)
-400m x Run (3 Laps)