TGIF!!! WOD 01/30/15

What day is it…??…its FRIDAY!!!  And that means Open/Regionals/Games style WOD.

Warm-up: Teams of 3-4 people

Wall Ball Relay Style, 50 reps each, 1 rep at a time then to the back of the line.

Skill: 15 Minutes of Work on…

Gymnastic Kip – Applications: Pull-up , Knees to Elbow, Toes to Bar, Muscle-up

Butterfly Kip – Applications: Pull-up, Chest-to-Bar

Metcon: 15 Minute AMRAP (modified Open 11.2)

9 KBS  53#/35#

12 Push-ups

15 Box Jumps  24″/20″

-Record Total REPS-

Posted on 01/29/2015, in WOD and tagged , , , , , , , , , . Bookmark the permalink. Comments Off on TGIF!!! WOD 01/30/15.

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