Strength:
Dips, 3 x 10 Ring or Bar - No bands on rings unless you can do 10 UNBROKEN bar dips to good depth.
Rope Climb Practice
Sport Strength:
1a ) 4 x 8 Ring Dips
1b) 2 Rope Climbs for Time.
WOD:
5 Rounds for time:
10 Burpees
15 Jumping alternating lunge
20 double unders
40 Meter Shuttle Sprint ( 4 x 10 m)
Rest 90 seconds in between rounds.
Compare to 3/1/12
Daily Challenge:
Hip Bridges, 6 x :15 sec hold
Mobility:
Calves on Post, Scorpion
Post loads for your Strength/Sports Strength & Time for WOD to comments.
Posted on
Tue, January 29, 2013
by CrossFit OKC