1.14.15

Categories: WOD

MAIN WOD

A. Focus/Skills Session

E2MOM, for 12 minutes:
Minutes 0-2 & 6-8 : 2 Rope Climbs / or progressions
Minutes 2-4 & 8-10: 30-45 seconds L-Sit Hold (unbroken/accumulated time) – use parallettes, boxes or rings
Minutes 4-6 & 10-12: “Upside Down”: 60 seconds Handstand Hold (unbroken/accumulated time), 20-30 Alternating Shoulder Taps, 30 feet Handstand Walk (unbroken/accumulated distance)

B. Metcon

4RFT:
14 Alternating KB Snatch (24/16 kg)
14 Toes to Bar
400M Run