WOD: Thursday 19.01.12

Loads to get through get to the gym early and start warming up.

Level 1

A. Skills – Kipping Pull Ups – C2B Pull ups. If you can not do a pull up we will work on 6-7 x 2-3 Pull Ups 41A1 Rest as needed

B1Front Squats 4 x 6-8 31X0 rest 30 secs
B2 Barbell bent Row 4 x 4-5 2010 rest 3 minutes

C. 4 x 20 sit ups Anchored rest 1 min

Level 2

A. So many people are getting the muscle up so we will keep working on that skill – If you can do more than 10 complete 4 x 4-5 weighted Muscle ups rest 3-4 minutes.

B1 4 x 4-5 Thrusters Heavy Rest 30 secs
B2 4 x 10-15 C2B Pull ups Rest 4 mins

C. 3 x 15 GHD Sit ups rest 30 secs