20170707

Warm Up:

250M Ski Erg

Bear Crawl 30’

Crab Walk 30’

Side lunge 30’

Inchworm 30’

Broad Jump 30’

3 wall walks

10 kip swings

WOD:

Bodyweight Test

60 sec  for max reps with three minute rest between movements:

-Air Squat

-Pull ups

-Box jump (24/20)

-Burpees

-HSPUs

-Muscle Ups

-Alternating Pistols

Time to see who the bodyweight ninjas are!

Scaling:

Air Squats -> To depth

Pull Ups -> Body row

BJ ->20/16

HSPU -> Pike Push ups

Muscle Ups -> Burpee to kipping pull up

Pistols -> Banded

Cool Down:

Slow-paced 1K row

 

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