Tuesday February 9, 2016

Warm Up

Jog 400m

As a class:

3 sets, 10 reps

PVC Pass Thru

Kip Swing




20 seconds of work, 10 seconds of rest (8 rounds = 4 minutes)

Pull Ups

Push Ups


Air Squats


* If you did this WOD Dec 29, use the same version of each movement to see how your reps vary.  Pick your scale and stick with it for all 8 rounds (Don’t start with pulls ups then switch to ring rows, don’t start with regular push-ups then go to the knee.)


Be sure to write down your rep for each 20 seconds of work. This is 16 minutes work total, so you can complete this in two heats and count reps for each other.

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