Tuesday, November 29, 2016


Skill:  Parallette L-Sit  3 x :30
L3: L Sit L2: Knee Up hold: L1: single leg support hold

WOD:
For Time:
75 Pushups
100m Farmer Carry
50 Pull-ups
100 m Farmer Carry
25 HSPU
100 m Farmer Carry

L3: 2/1.5’s Pushups/PU /HSPU
L2: 1.5’s/1 Incline Pushups/ Ring Rows/ SHSPU w/ Ab Mats
L1: Scale

6:30 pm Competitor WOD
3 sets not for time: (1-3) Strict MU + (1-3) Kipping MU + (1-3) Skin the Cats

WOD:
EMOM 24
Min 1: 8 CTB + 4 Deadlift (315/215)
Min 2:  10 KB Thrusters (1.5/1)
Min 3: 15/10 Cal on Assault Bike or 16/12 Cal on Rower  

*alternate assault bike and rower if possible