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Friday, January 18 2013

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WOD: A. Weakness Work Training 20 minutes Athlete makes 2 choices based on greatest weaknesses and alternates choice on even and odd minutes 1 rope climb 6 pistols (3 each leg) 2 squat cleans 2 squat snatch 2 muscle ups 3-5 ring dips 10m handstand walk 2-4 HSPU (any style) B. Athletes complete the following for time in any order or rep scheme of their choice: 400m Farmers walk with KB or DB accumulate 3 minutes of L-sit on rings 25 hip extensions 25 GHD sit ups 25 pull ups

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