11 December 2012

Tuesday, December 11th 2012

Warmup: 15 superman, 15 accelerated hips bridge, 10 scorpion (each side)

Kipping Pullup Practice

Strength

Pullup 5 x 3, KB swing 5 x 8

WOD

For Time: 20 DB manmakers @ 3/4 BW (after every 5 reps, perform 25 UB double-unders)

Core Work: 3 x 15 GHD situps,  6 x 30 sec Hollow Rock Hold
lower body mobility