WOD SEPTEMBER 4 2014

WOD

WARM UP

RUN 200 M

5 PUSH UPS

10 AIR SQUATS

15 JUMPING JACKS

STRENGTH

Take 10-12 minutes to practice three gymnastics skills of your choice.

Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc…

WOD

“15-Minute Work Capacity Test”

Complete as many rounds and reps as possible in 15 minutes of:

10 Push-Ups with Hand Release (Games standards)

15 Wall Ball Shots (20/14 lb. to 10′/9' target)

20 Kettlebell Swings (55/35)

COOL DOWN

ROW 500M