Sunday, February 5, 2012

15 minutes of scapular work and kipping practice.

A. 3 Rounds For Time:

500 meter row

21 KB Swings 35/50 lbs

12 Pull-Ups

If you can do 6 kipping pull-ups unbroken, do the workout as prescribed. If you have under 6, drop the pull-ups to 9.

Beginners: 250 meter row, 15 KB Swings and 10 ring rows

B1. 4 pistols per leg

rest 60 sec.

KB Clean to reverse press: 2 reps per arm

rest 60 sec

3 sets