Daily Archives: February 20, 2017

20170220

Warm Up:

3 rounds:

100M run

5 push ups

8 step ups (24.20)

10 kip swings

1 wall walk

WOD:

50 Box Jump Overs (24/20)

40 Burpees

30 Pull Ups

20 Ring Dips

10 HSPU

20 Ring Dips

30 Pull Ups

40 Burpees

50 Box Jump Overs (24/20)

 

Little trip up and down the mountain. Keep yourself moving the whole time to chip away at this one.

 

Scaling:

Box Jump Overs ->20/16

Pull Ups ->Jumping Pull Ups

Ring Dips ->Stationary Dips -> Dips off box/bench

HSPU -> 4 Wall Walks ->Pike Push Ups

Post results to Beyond the Whiteboard.  If you do not have an account yet, send us an email to get started.

Cool Down:

Heel cord mash – 2 min per

 

Banded bully stretch x 2 min per side