Wednesday 10-8-14

 In WODs

Community Notes: Congratulations to members Laura and Kiehl on getting married this past weekend!!!

The focus for the 6:30PM skills class with the bearded man on Wednesday is double unders!  It’s only 30 minutes out of your day, so come get better at those frustrating things!

Warm Up

Coach’s Choice


GHD Sit Ups


A. Pull Up Progression – 7 Sets NOT for time but for quality:
10 C2B Pull Ups (Butterfly, kipping, or strict)
Rest 90 seconds

Scaling options in order of preference: 10 Regular pull ups => 5 negatives => 10 Super deep ring rows

B. 4 Rounds
400m Run
25 GHD Sit Ups
25 Box Jumps (24/20)


Travel WOD

 4 Rounds
400m Run
25 Sit Ups
25 Tuck Jumps

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