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WOD for Monday December 9th

By 9th December 2013No Comments

Skill/fundamental of the week: Air squat

Warm up: 5 rounds(not for time)
Air squat band therapy x 5
Handstand Holds(10 seconds) x 3
Ring press ups x 5
Kip attempts/kip pull ups/butterfly kip x 3

Strength: take 15 mins to build up to a 3rm thruster

WOD: 50% of 1rm
100 thrusters for time
EMOM 6 burpees over the bar

Scaling options will be on the board
If 50% of 1rm is 30kg or below then use kettlebells for WOD

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