WOD 3/11/15

/in /by

MOBILITY

 

ATARIM & DIZENGOFF

Strength:

Gymnastic pull – by ability:

  1. Deficit ring row/ partial chin ups
  2. Weighted pull ups – establish 2RM
  3. Legless rope climbs – find your max reps of unbroken legless rope climbs

MetCon:

18-15-12 reps for time of:

Ring Dips

Box jumps

Pull ups

1. Bench dips-60/50 cm step ups-jumping pull ups
2. Ring PU-60/50 cm box jumps-pull ups
3. Ring dips-60/50 cm box jumps-C2B pul ups