Great work in 13.1 yesterday. ‘Nastics Day will spend 3 weeks involving the basics of the pull up and the handstand push up. Goats…herd ’em :-) And we have our first batch of ‘Fresh Meat’ arriving in the first of our 2016 Intro classes tomorrow. Be sure to welcome them CFN style with a smile and a nice word of encouragement , rather than a fearful glare through bloodshot eyes muttering ‘welcome to hell’ as you lie prone in litres of sweat post wod ;-)
Gymnastics
OTM 8
3 Strict Pull Up
3 HSPU
* Ring Row/Pull Up/ Chest To Bar
* Kipping/strict/ deficit
WOD
” Hades Wall ”
0-4 m
Odd Min : 10 Wall Ball
Even Min : 10 Kettlebell Swing (24/16)
4-8 m
Odd : 14 Wall Ball
Even : 14 Kettlebell Swing
8-12 m
Odd : 18 Wall Ball
Even : 18 Kettlebell Swing
12-16 m
Odd : 22 Wall Ball
Even : 22 Kettlebell Swing
16-20 m
Odd : 26 Wall Ball
Even : 26 KBS
Go as far as you can.
Score is TOTAL REPS
Compare to : 29/9/2015