Wednesday 11 January 2012

Warm up

Skipping – 5 minutes

Beginner

2 x 30 push-ups
2 x 25 Ring rows
3 x 15sec L-sit or tuck hold

Advanced

2 x 20 Pseudo Planche Push-ups
2 x 20 Weighted ring rows (with box)
3 x 20s L-sit hold

WOD - Barbara

5 RFT of:

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats