130829 Thursday

Day 4
WOD 130829

warm-up = kb swings – re-teach it!

strength = “hold it, now”
2 rounds of:
30 seconds max hold, flex arm hang
30 seconds rest
30 seconds max straight arm support – rings
30 seconds rest
30 seconds max inversion hold
30 seconds rest
30 seconds max L-sit hold (two 20” boxes)
30 seconds rest

WOD…
5 rounds for time of:
10 kb swings
10 lateral shuffle sprints – 10yds

L1 – 16kg
L2 – 24kg
SK – 32kg