WOD: 7-3-13

by: Gino Escalante in: WODs
02 Jul

 

 

GS L1: 12 min AMRAP of:

8 Deadhang Pull Ups
15 second top of Ring Dip Hold
15 second bottom of Ring Dip Hold
30 Second Hollow Hold

GS L2: 12 min AMRAP of:

8 Deadhang Pull Ups
3 Ring Dips (10 second descent on each)
15 Toes to Bar (kipping)

WOD L1: For max meters:

1 min AMRAP of:

15 Wall Balls (14/10)
Row AMRAP

Rest 1 minute

2 min AMRAP of:

20 Wall Balls (14/10)
20 Pull Ups
Row AMRAP

Rest 1 minute

3 min AMRAP of:

25 Wall Balls (14/10)
25 Pull Ups
25 Kettlebell Swings (20/12)

Row AMRAP

Rest 1 minute

1 min AMRAP of:

Row

WOD L2: For max meters:

1 min AMRAP of:

15 Wall Balls (20/14)
Row AMRAP

Rest 1 minute

2 min AMRAP of:

20 Wall Balls (20/14)
20 Chest to Bar Pull Ups
Row AMRAP

Rest 1 minute

3 min AMRAP of:

25 Wall Balls (20/14)
25 Chest to Bar Pull Ups
25 Kettlebell Swings (24/16)
Row AMRAP

Rest 1 minute

1 min AMRAP of:

Row

==

Big weeekend…

Yes, the gym will be closed tomorrow in celebration of Independence Day (American).  The gym will reopen on Friday (box 2 only) in celebration of Independence Day (Venezuelan).  With that said, you should know that there will be a team workout taking place on Friday.  Peel yourself from your bed after celebrating all of that freedom and come sweat it out with a partner.

Bonus Burpees to all of you who show up after 10 AM,

CG

==

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