10-29-13

 In WODs

We’ve posted a little teaser for WOD 3 for the Ghoul Duel!  http://youtu.be/HT3oB-VqKKw

Warm Up

10 min. AMRAP
1 min. Handstand Shoulder Touches
Bear Crawl 50′
2 min. Turkish Get Ups (1 min each side)
Bear Crawl 50′

Shoulder Mobility

Skills

Handstand Shoulder Touches
Bear Crawl
Turkish Get Ups
Split Jerk

WOD

Strict Press 5-4-3-3-3
AMRAP strict pull ups between sets (use a band if needed that allows for no more than 8 reps on 1st set)

Split Jerk 2 -2 – 2 – 2 – 2

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Travel WOD

15 minute AMRAP
(as many rounds as possible)
10 squats
15 supermans
15 hollow rocks
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