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Thursday, Sept. 8, 2011

 

WOD

A1. Strict Press @ 31X1 6-8 reps x 4; Rest 10 seconds

A2. AMRAP Strict Pull Ups x 4; Rest 3-4 min (If people are unable to do 3 strict pull ups @30×0, then they will do 8-10 horizontal ring rows x 4 @ 40×2 OR 6-8reps x 5 with a 40×1 jumping negative pull up)

B1. Hand Stand Hold for 30-45 seconds x 4 ; Rest 90s

B2. Weighted BB or DB rows @ 30X1 6-8 reps x 4; Rest 90s

C. External DB Rotations @ 30×0 6-8 reps per arm; Rest 30; 3 sets

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“Rhinannon”

AMRAP DU’s for 10 Minutes

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Cindy A.

Javier

Mike W. 360

Sara B.

Travis T.

Laura M.

Connie P. 200

Wendy

Nick M.

Matt

 

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