Saturday, September 29, 2012

Saturday - you've got skills

Skill 1
5 rope climbs
Or 10 seated to standing rope climbs

Skill 2
30 second L sit in ring dip position
Beginners - from hanging position

Wod 1:
AMRAP 5 mins
Beginners with partner
Bear complex

Wod 2
AMRAP 5 mins
Beginners with partner
10 Dumbbell to tire hits
10 plyo squats

Wod 3
AMRAP 5 mins
Beginners with partner
10 ground to bar touches
10 toes to bar or toes through rings

Overtime
15 sevond Dance-off competition
Or 10 handstand pushups

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