WOD 10/22/2010

Daily WOD

False grip, record max hang

AMRAP in 8 minutes:

4 Decline Ring Push-Ups

10 Box Jumps

Strength Class

A1: Weighted Supinated Pull-Ups Negatives 3x4-6 Reps @ 8 Seconds (5 minute rest)

A2: 3 Sets AMRAP Ring Dips (2 minute rest)

Strength WOD

5 Power Cleans (185/115)

20 DU's

1 Rope Climb

Skills Class

Ball Slams

Sit-Ups/Variants

Rowing

Step-Ups/Variants

Box Jumps

4 rounds:

6 Russian Step-Ups

12 Ball Slams

20 Sit-Ups

8 minute cut-off