Bas 3 x 2 Minute Rds
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A1) 1x (6-1) Pull-up Ladder
A2) 1x (6-1) HSPU Ladder
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B1) 3x5 Wall Squat
B2) 3x10 Squat
B3) 3x2 SLDL/Pistol Squat Combo
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C) 12x KB Swing @ 70# +
2:00 minute Row(90%~95%) +
2:00 minute Rest
Three Rounds
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5 minute Intermission (including 3rd-2min Rest period above)
D) 12x Goblet Squat @ 70# KB +
2:00 minute Quick Step @ 10" Box +
2:00 minute Rest
Three Rounds
Then:
Cool Down
WOD: Courtesy of GYM JONES
Jeann and I did this Wod together. It was a good friday afternoon work out. Not to easy but not to hard. Anyways Jeanna was already doing full pullup, her muscle up is also almost their.
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