WOD

Thursday 24th April 2014

Main – CrossFit

SKILL

GYMNASTIC SKILL DAY
Choose one from the following, remember you must work your strict pull ups before kipping and have a solid kipping pull-up before chasing the chest to bar pull ups.

If you can do all the movements choose the one, which is your weakest.

– Strict pull-ups
– Pull-ups
– Chest to bar pull-ups

-Toes to bar
-Handstand push-ups
-Muscle ups
-Pistols

FINISHER

-100 Burpees for time

Metcon (Time)

Time Cap= 7 minutes
If you do not complete the workout within the time cap, add 1 second to every uncompleted rep.

EXAMPLE
-15 reps uncompleted
Time= 7:15