WOD

Thursday 14th August 2014

Main – CrossFit

SKILL

Gym active rest day!
SPEND 30 MINUTES WORKING ON THE GOAL
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

4 Rounds of:

AMRAP in 2 minutes, of:
– 250m Row
– Max reps of your goal

(Rest 1 minute)

Metcon (AMRAP – Reps)