Workout of the Day December 4th, 2014

December 4, 2014

TRAVEL WOD:  "Barbara-ish"  5 Rounds- 20 Pull-ups (only if you have access to a pull-up bar or a tree limb), 30 push-ups, 40 sit-ups, 50 air squats.  rest 3 minutes between rounds.

 

TODAY IS BRING A FRIEND DAY!!!

 

Warm-up

ISO/STAB

 

Strength:  Front Squat 5 RM (teach squat to beginners)

 

Skill/Oly Post WOD 3 sets max kipping pull-ups

Gymnastics

 

WOD:

MAP work 5 on 2 off

 

A)C) Run 100m

10 Walking Lunge Steps (scale up with weight)

5 TTB

 

B)  4 Burpees

     8 Alternating DB Snatch

 

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