Tanktop Tuesday 5-3-16

/in /by

Skill– gymnastic warm up

Kips and Pull-ups

WOD

“Helen”

3RFT

400m Run

12 Pull-ups

21 KBS (54/35)

Cashout– 1000m row for time

Motivational Monday 5-2-16

/in /by

Warm up

DU’s 

Strength

Front Squats

5-5-5-5-5

WOD

3 Rounds of… (Fight gone bad style)

1 min Thrusters (95/65)

1 min Burpees

1 min DU’s

1 min WB (20/14)

1 min rest 

*measure is total reps. NO singles will count toward total.

Cashout– group stretch