SKILL:
Strict Pull-Ups 5-5-5-5-5
Box Jumps 5-5-5-5-5
Alternate between sets of pull-ups and box jumps.
Run a 100m Sprint after each round of pull-ups and box jumps
WOD:
50-40-30-20-10
Air Squats
Push-Ups
V-Ups
12 minute cut-off
CONTACT INFORMATION
- 1111 Canal Avenue Nederland, TX 77627
- (409) 527-9797
- cfmidcounty@gmail.com
Contact us
PARTNERS AND FRIENDS
PROUDLY BUILT BY
6 thoughts on “4/23/13”
challenge accepted! Lol
11:57 (half knee push-ups)
380 reps in 12:00. 15:00 to complete all of the reps.
Welp…….. That was a confidence booster. 360 reps in 12minutes.
2 1/2 hours at the box today, some o-lifting followed by a version of yesterday’s WOD (1k run 20 c&j’s @155, 10 MU) 11:34
Skill work all box jumps at 40″
Pull-ups- 35#, 45#, 5 strict MU, 3 strict MU@15#, 50# (pull ups, only 4)
10 v-ups into the set of 30 and I halved the push ups. Sneaky workout
Great afternoon at the box!
Wod 363
Finished last of the reps as cool down… Deceiving wkout for sure