Thursday 2/18/16

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Bodyweight Strength

15 minutes to complete 2 rounds of the following (move with purpose, quality movement, rest as needed):

10 MU Transitions
10 Dips
10 Ring Rows (feet up)
3×20 sec L-Sit (accumulate 1 minute)
1 Legless Rope Climb or 1 Rope Climb


EMOM 14 minutes, alternating:

Odds: X Calorie Row
Evens: X Wall Ball Shots (20/14 to 10’/9′)

where X = 12**

Record TOTAL REPS (e.g., if you perform Rx, 12 reps X 14 min = 128 reps)

**Scale this number up OR down as appropriately challenging, but choose a number you can hold for the ENTIRE set (both movements at SAME number).**

Categories: WOD

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