Wednesday Oct. 29, 2014

Wednesday

Skill: 
20 minutes on pull-up technique
Beginners:
**Focus will be on kip swings, hollow rocks, strict pull-ups.

Wod:
Competition:
20 min EMOM:
-10 Thrusters (95/65)
- 20 Double Unders

General Fitness and Beginners:
- Start with a light thruster. You want to be able to be done with the thrusters and the jump roping at around 45 seconds. Try to do the 10 and 20. Adjust to fit the goal of the wod as each minute passes. The goal of the wod is to keep moving. Pure cardio with a little...very little rest 

As always please ask your trainer if you have an injuries or if you need to substitute out the movements for any reason. Thanks!