WOD Thu. Jul. 12

July 11th, 2012
by:

Basics Skillwork: Kipping Pull-up Progression
Level 1/2: Weighted Pull-ups to a 1RM, then do 1-1-1

All Levels [Explosiveness + Agility]

Level 2 wear a 20# Vest
Circuits
for time. Work with a partner to time one another.

7 rounds. Time each round separately. Try to improve time each round.

  1. 5 Box Jumps @ 30″/24″ (use bumper plates to make 30″ on platform)
  2. 10 Lateral jumps 4’/3′
  3. 20 Chest Throws @ 10# from 5′ away
  4. T-agility Run

Rest while partner does it.