7 April 2014

Warm up:
400 m run
Scorpion
Iron Cross
Hip mobility
Shoulder Mobility

Skill Work: To be completed in any order but all sets done in one sitting

8 sets 8 sec hold false grip on rings
3 sets of 5 strict pull ups
10 x 1 Rope climb
3 x 3 somersaults

WOD:
10 MIN AMRAP
10 chest facing wall shoulder taps
(modification is 10 sec hold on wall or off the box in pick position with one leg up)
3 Ring Dips (or bar)
(modification is 9 dips off the box)
5 TTB