2/12/2013 – WOD

Strength
Shoulder Press 1×5 (75%), 1×3 (85%), 1×2 (90%), 3×1 (Find 1RM)

Conditioning
4 Rounds For Time
5 Wall Climbs
20 KB Swings 88/53lb
*At the 5 min mark run 400m outside or 20 Laps inside

Midline
3x Max Effort L-sit Hold/GHD Sit-up Hold/Weighted Plank/6 inches

WOD Notes: Scaling for the wall climbs is walking your feet backward onto a 24/20/12″ box while moving your hands as close as possible to the box to get torso vertical (pike position). Other ways of scaling will be discussed if this is still too difficult.

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