Feb 2017

wod 20170213

“A:
3 sets, of:
Monster Walk x 10+10 Meter
Mountain Climbers x 20 reps
Push-ups x 10 reps
Air Squats x 15 reps

B:
4 sets, of:
Kipping pull-up x 3 reps
* focus on the timing of the pull, not if you chin gets over the bar or not.

C:
SQUAT BUILDER
OTM 12 min, of
#odd – Front Squats x 3 reps @60%
#even – Back Squat x 6 reps @60% of Front Squat 1 RM

D:
The 540
For time, of:
Overhead Lunges x 50 reps @25/15kg
Pull-Ups x 40 reps
Thrusters x 30 reps @40/30kg
Burpees x 20 reps
Squat Cleans x 10 reps @60/40kg

E:
3 sets, of:
Weighted Jack Knifes x 10 reps @10/5kg
Back extensions x 10 reps”