May 10, 2016

Skill: Front Lever

WOD 1: 3 RFT

400 m run/600 m row

12 D-bell Thrusters

12 Renegade Rows w/1 push up

12 sit ups  

2 min Rest  

WOD 2: 12-9-6-3

Wall balls

Plyo Push ups

C2CFM - scaled

WOD 1: 3 RFT

200run/500 row

12 dB thrusters

12 ring rows

12 sit ups  

2 min rest  

WOD 2: 12 9 6 3

Wall balls

Hand Release Push up