WOD – 2/9/18

 

Intermediate

Strength:

Sumo deadlift –

3 x 15 @25 – 30%

* Go light

Skill:

Spend 5 min working on double unders

Muscular Endurance:

3 Rounds –

Pull-up hold to bar hang x 40 sec

Handstand practice x 30 sec

Hanging L-hold x 3 reps of 8 sec each

Metabolic Conditioning:

6 Rounds –

6 Prison burpees

10 Inverted rows

20 Flutter kicks / side

Beginner

Strength:

Sumo deadlift –

3 x 15 @25 – 30%

* Go light

Skill:

Spend 5 min working on double unders

Muscular Endurance:

3 Rounds –

Pull-up hold to bar hang x 40 sec

Handstand practice x 30 sec

Hanging L-hold x 3 reps of 6 sec each

Metabolic Conditioning:

6 Rounds –

4 Prison burpees

7 Inverted rows

14 Flutter kicks / side