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04/29/2014 WOD

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Tuesday 04/29/2014

Warm Up:

3RNFT:

Row 150M

40% of max Muscle ups/pull ups

12 Pistols 6/6

12 Push-ups

12 Toes to bar (in sets of 3’s)

WOD:

4RFT:

Level 1-

Run 300M

10 Box jumps 20/16

5 HSPU off a Box/Pike HSPU

2 Rope climb from ground

Level 2-

Row 500M

10 Box jumps 24/20

5 Defecit HSPU (men 2-45’s high/ladies 2-25’s high)

2 Rope climbs

Level 3-

Row 500M

10 Box jumps 30/24

5 Parallette HSPU

2 Legless Rope climbs

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