Tuesday, October 23, 2012

Wednesday - Lurong 4

Skill:
OH squat practice
Adv. Oh walk 200 meters

WOD:
AMRAP 12 min
Men's Rx-
30 Burpee Box Jumps (30 in),
30 Over Head Squats at 115 lbs,
30 Toes to Bar,
10 Muscle Ups

Men's Scaled-
30 Burpee Box Jumps (20 in),
30 Over Head Squats at 45 lbs,
60 AbMat Situps,
40 Pull-ups,
40 dips

Women's Rx-
30 Burpee Box Jumps (24 in),
30 Over Head Squats at 80 lbs,
30 Toes to Bar,
10 Muscle Ups

Women's Scaled- 30 Burpee Box Jumps (16 in),
30 Over Head Squats at 30 lbs,
60 AbMat Situps,
40 Pull-ups,
40 dips

OT
800 meter run


No comments: