Sunday 2.15.15 WOD

Gymnastics Bias

Warm-up

10min working on:
• L sit Rope Climb
• Legless Rope Climb
• Rope Climb

WOD

“The Siren”
500m Row
Rest 1:1
500m Row
Rest 5 Minutes, then:
21-15-9
Pistols (L+R=2)
Strict Ring Dips
Push Ups
**Score total time, including rest

Extra Credit

4 x 30sec. L sit hold
**Paralette  or box

 

By | 2016-10-20T15:18:33-04:00 February 14th, 2015|WOD|Comments Off on Sunday 2.15.15 WOD