Tuesday 5th May 2015
May 4th, 2015
WOD
[A] Overhead Squat
3-3-3-3-3-3-3
[B] Tabata Muscle-up
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
SKILL: 2mins max reps alternating kettle bell snatch
[COMP A]
For time:
Row, 1000 m
4 Rope Climb (Legless)s
Row, 750 m
3 Rope Climb (Legless)s
Row, 500 m
2 Rope Climb (Legless)s
Row, 250 m
1 Rope Climb (Legless)
[WARMUP]
Dynamic
10 forward paddle
10 reverse paddle
10 dislocates
10 air squats
10 OH squats
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