Thursday

Screen Shot 2014-08-13 at 10.23.26 AM
Congrats to Sara Norris who reached both of her goals…even getting 2 DH Pull-ups. Time for a new goals!

WU
3 rounds or 12 mins
400m Run
5 pull-ups/ring rows
10 push-ups
15 Air Squats

5 min Stretch off ledge

WOD

2o mins for Quality NFT
8 Strict Toes to Bar (from a dead hang…no swing)
8 Single Arm Swing Clean Thrusters (per Side) AHASP
8 Goblet Walking Lunges
1 min Double Unders/ Attempts or Singles

ADV: 8 Skin the Cats instead of T2B

FDN: 2o mins for Quality NFT
8 Leg Lifts
8 Single Arm KB Thrusters (per Side)
8 Walking Lunges
1 min Jumprope

Cooldown
Hill to Flat loop

Leave a Reply

Please log in using one of these methods to post your comment:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s