FREE Gymnastics Seminar for all CFD Athletes!
Saturday, September 29th – Register here
WOD for Monday 091712 – Click Here For Today’s Schedule
3 reps on the minute for 10 minutes
10 Rounds For Time:
10 Russian KB Swings (pick weight)
5 Box Jumps (24/20)
Post Workout Time to Comments
For the strength segment, find the appropriate scale for your Muscle Ups and perform 3 reps on the minute for 10 minutes.
For the conditioning workout, use a heavier KB than you would normally, but swing it no higher than your chest. Do not rebound off the floor during the Box Jumps and make sure you fully extend your hips once you’re on top. Take a deep breath, or two, before each run and sprint as hard as you can.
ENDURANCE WORKOUT tonight at 6pm!
Muscle Up Tutorial