1001 Springwood Ave Unit 5
Gibsonville, North Carolina
(336) 214-2233

February 8th 2013

February 07, 2013

Fundamentals start whenever you're ready.....

Warm Up

-Row 4x400M with 2 min break between each

-8 rounds of 30 sec. ON/ 30 sec. OFF

10 yd Shuttle Run

Skill

Handstand Work

*spend 15 minutes working on handstand position, hold, and press*

WOD

10 minute AMRAP of:

-10 Burpees

-10 Pull-Ups

-40 yd. Suicide (20 yds. out/ 20 yds. back)

Games Prep

2K Row

8 minute break

2K Row

Skill

Muscle Ups

*spend 20 minutes on MU work, false grip kipping swing, deep ring dips, set of 3 MU’s*

Strength

Weighted Ring Dip/Pull-Ups

3-3-3-3-3-3

WOD

5 rnds of:

-10 DL @ 135#/95#

-8 Hang Power Cleans

-6 Push Press/Jerk

-2 minute break

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