WOD Wed. Mar. 7

March 6th, 2012

Skillwork: Rope climb

All Levels

Three rounds for time of:
Run or Row 300 meters
20 Wallball shots, 20 pound ball
10 Pull-ups

And (1/2 class do traversing while other 1/2 do WOD)

Traverse the climbing/bouldering wall 2-3 times.
If you successfully traverse without coming off the wall, then perform your next traverse using one color of holds less than previously.

WOD Tue. Jan. 31

January 30th, 2012

Skillwork: Pick a skill or two that you would consider a weakness and work on them
(Double-unders, rope climb, Kipping pull-ups, Olympic lifts, etc.)

12:00 minute AMRAP

All levels

10 yard sprint-pivot-sprint to start
10 yard lateral shuffle and back
10 Double unders or 40 single jumps
10 Wall Balls w/ 10#MB
5 Tuck Jumps
5 Pull-ups