WOD – Thursday, June 23, 2011


WOD – Thursday, June 23, 2011

Warm-up:  Run 400m, 10 squats, 10 push-ups, 10 sit-ups, 10 back extensions, 10 pull-ups, 30 second Samson Stretch

Skill:  Muscle-up



Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post rounds completed to comments.

Compare to:  January 8, 2011  [prevpost=7637]

Donovan back into the WOD’s this week after three months of strength training directed by Wes. He was concerned he wouldn’t have HSPU’s anymore, and as we see him knock out a total of 40 today without issue, we realize that once you gain the “skill” it is hard to lose. But comparing his Michael time we realize, once you gain the “fitness”, you can still lose it really quick!