WOD Sat 2/22/14

Warm Up
50- Single Unders
5- Kip Ring Row + MU Trans
5- 3 Sec. Squats

Gymnastics (For QUALITY)
10 Muscle Ups + Forward Ring Roll
10 Pull Overs+ Forward Roll
Scaled 1
5 Rounds:
5 Pull Up Tucks
5 Dip Tucks
Scaled 2
5 Rounds:
5 pull up
5 dip
5 v-tuck
5 Planche Slide

WOD
‘BFFF’
10 MB Slam Pass Burpees
10 MB Pass Sit Ups
10 KB (or 5 Thrusters) (Partner Holds Plank)
10 MB Twist Pass
20 MIN AMRAP

 

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