THURSDAY WOD 5/7/15

6
May

THURSDAY WOD 5/7/15

20150505_191018

CrossFit WOD
DYNAMIC WARM UP
Jump Rope 3 Mins
Mobility
Bodyweight Warm Up-Coach Choice

SKILL:
Pull Ups 3 x 5 (beginners work on pull up progressions:goal is 3-4 strict pulls before integrating kipping)
Ring/Bar Dips 3 x 5
Ring Pull Ups 3 x 5 (advanced)
Muscle Up Transitions (ring or bar)(advanced)

METCON
EMOTM for 12 mins:

3 Strict Pull Ups
6 Kipping Pull Ups/Jumping Pull Ups
7 Thrusters (95#/65#)

 

 

Boot Camp WOD
“Kelly”

5 Rounds for Time:
400 Meter Run
30 Wall Ball Shots
30 Box Jumps/Step Ups (Do step downs)