Monday 07 May 2012

Warm up

30 Sec Double unders

Push up hold / 20 push ups

30 Sec Double unders

Squat / 20 squats

30 Sec Double unders

Hollow hold / 20 sit ups

30 Sec Double unders

(Keep score of the double unders on each round – try and beat the last count you get the rhythm).

Strength

Snatch balance 5-5-5-5-5

(Start light and concentrate on technique)

Or

Front squat 5-5-5-5-5

WOD

For time:

10 Muscle-ups (20 muscle progressions / 30 pull ups & 30 ring dips)
30kg Push press, 100 reps
Run 1mile