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#
15 Box Jumps 24″/20″
-Record Total REPS-