Apr 2017

wod 20170420

“A:
3 sets, of:
Walking Lunges x 10 reps
Xiaoping x 8+8 reps
Handstand Kick-ups x 10 reps
Jumping Air Squats x 10 reps

B:
Kipping Pull-up practice, one of the following:
4 x 10 Pull-ups
4 x 8 Pull-ups
6 x 6 Pull-ups
6 x 4 Pull-ups
8 x 2 Pull-ups
10 x 1 Swing – 1 Pull-up
* Timecap 5 min

C:
Every 2 min for 10 min, of:
Clusters x 6 reps

D:
Opening Day
21-15-9
Wallballs
Thrusters
Boxjumps
Kettlebell Swing (A)

E:
3 sets, of:
Nordic Hamstring x 3 reps”