Friday, January 27, 2017

170127:

SKILL/COORDINATION:

3 Rounds:
 - 6/6 Hanging Scapular Circles
 - :30 Traversal or Hang
 - Run 200m

Kip Practice (T2B & Pullup)

LIFT:

7 Rounds:
 - :40 - every 10 sec do 1, 2, or 3 KB Swings
 - :20 rest

METABOLIC CONDITIONING:

5 rounds: 
 - 12 T2B or Pullups (weaker of the two movements)
 - 5 or 10 Pushups
 - 40m Turf Sprint (down/back)
**take off from Pushup position**

WODsCrossFit Homeward