austin jump

Warm Up

Volume Work:
EMOTM for 10 minutes
5-10 Sec L-Sit hold

 SKILL

Range of Motion and Scaling Options

WOD

Regional Workout 2013 Day 2, WOD 1:

For time:
100 Wall balls (20/14 lbs to a 10’ target)
100 Chest-to-bar Pull-ups
100 One-legged squats, alternating
100 One-arm dumbbell snatches, alternating (70/50 lbs)

After Bash

Recover

Travel WOD

For time: 100 Wall balls (20/14 lbs to a 10’ target) 100 Chest-to-bar Pull-ups (if no bar is available do bent over rows with dumbbells) 100 One-legged squats, alternating 100 One-arm dumbbell snatches, alternating (70/50 lbs)

Recover