WOD | April 11, 2016

WOD:

 Skill

    For Quality:

      60 x TGU (53/35) Total

      *Get into this pretty quickly. Should be challenging but not terrible.

  MetCon:

      50 x Wall Ball (20/14)

      40 x KBS (53/44)

      30 x Box Jump (24/20)

      40 x Wall Ball

      30 x KBS

      20 x Box Jump

      30 x Wall Ball

      20 x KBS

      10 x Box Jump

EXTRA WORK:

  Weightlifting: OFF

  Gymnastics:

    1. Weighted Pull up (10X0)

        8-6-4-2-1

        *Try to increase weight each set

    2. 5 attempts to establish Max Distance HS walk

        OR

        10 minutes HS walk progression practice

  Conditioning:

    5 x 400 m run

      Rest 1:1

      Map 4 (80-90% aerobic effort)

 

BOX INFO: 

  Festivus @ CrossFit South Philly: Saturday April 16th

  Spring Fever Comp @ CrossFit Apex: Saturday April 30th

  Masters of the Universe Comp @ CrossFit Generation: Saturday May 7th