Sunday, January 19, 2014

Competition WOD

Competition WOD:

5:00 - Warm-up, Mobility, Weaknesses
5:30 - Begin WOD

1.  Run
5x400m,  All out sprint; 1 min rest between sets; keep all sets within +/-5 seconds;


2.  Skills
EMOM x 12:
Odd:  10 Pistols
Even:  10 Triple Unders / 50 Double unders / 100 Singles


3. Metcon
5 RFT:
3 TNG Snatches - you choose weight
12 Wall Balls, 12/10" targets
40' HS Walk
6 TTB/Bar Muscle-up Combo (1 TTB + 1 Bar MU = 1)







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