WOD 3.2.2015

A: Tabata Warmup 20sec on 10 sec off

• 4 Sets Airsquat/4 Sets Rowing or SkiErg

Mobility

B: Strict Pullups 2-5 Reps on 5 Sets /Handstand Pushups Strict- Handstand Hold for 30-60 Seconds

C: Wod Tabata Fight Gone Bad

• • Wall Ball 9/6
  • Sumo Deadlift High Pull 30/20
  • Box Jump (20 in Box)
  • Push-Press 30/15
  • Row (for Calories)

For the Tryouts on 19:45

A: Mobility/ Warmup

B: Skill Airsquat/ Kb Swing/ Knees2Ellbow or Hanging Kneeraises

C: 15 Min AMRAP

• 15 Airsquat
• 15 KB Swing
• 8 K2E