Skill:

5-5-5-5-5-5-5

Strict or weighted Pull-ups

 

For Quality

 

Conditioning:

Complete as many rounds as possible in 12 minutes of:

10 Box Jumps (30/24″)

5 Handstand Push-ups

10 Kettlebell Swings (70/53)

 

Run 1100m and rest for a total of 10 minutes

 

Complete as many rounds as possible in 9 minutes:

10 Box Jumps (30/24″)

5 Handstand Push-ups

10 Kettlebell Swings (70/53)

 

For Score and Time

Compare to Tuesday, 04 September 2012

 

Flexibility:

15 Front Leg Swings/leg

Olympic Wall Squat – 2:00

15 Side Leg Swings/leg

15 Sit-ups to Pike

Pike stretch – 2:00

 

 

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