WOD

Thursday 15th May 2014

Main – CrossFit

SKILL

SPEND 30 MINUTES WORKING ON YOUR GOAL FROM LAST WEEK

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

Using the above goal you have been working on complete the following:

5 Rounds of:
– 30 seconds of work, followed by
– 30 seconds of rest

Example:
30 seconds of as many strict pull-ups, followed by 30 seconds of rest.

** Make it challenging. For this workout it is better to make it harder, and get less reps than go easier to try get more reps.

Metcon (AMRAP – Reps)