WOD – Wednesday, December 21, 2011

20
Dec

WOD – Wednesday, December 21, 2011

Warm-up: 50 Mountain Climbers, 10 box jumps, 10 kb swings, 10 pull-ups, 10 push-ups, 10 GHD sit-ups

Strength: Weighted Pull-ups – 5,3,1 – if you don’t have pull-ups work on negatives and practice kipping.

WOD:

Moore

Complete as many rounds in 20 minutes as you can of:
15 ft Rope Climb, 1 ascent
Run 400 meters
Max rep Handstand push-up

Scaled version:

10 kipping pull-ups or 20 jumping pull-ups

Run 400m

Max rep push-ups

Post number of handstand push-ups completed for each round to comments.