WOD

Thursday 8th May 2014

Main – CrossFit

SKILL

GYMNASTIC SKILLS
Spend 30 minutes on your goals

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

In 3 minutes complete as many
– Back squats (50kg/70kg)

You cannot drop or re-rack the bar once you have started

SCALING
Back squat- Reduce weight

Metcon (AMRAP – Reps)