Wednesday 7.07.10

Thanks Dani for the new addition, and to Danyel, Jerry, and Dave for your water donations!

Skill WOD: Gymnastics Skill Work (Rings, Rope Climbs, HSPUs). Spend 15 minutes playing on the equipment, learning a new skill, or "repping" out as many as possible in the skill of your choice.

Metcon: For time:
-25 Kettlebell swings
-Run 200 meters
-25 Toes to Bar
-Run 200 meters
-20 Kettlebell swings
-Run 200 meters
-20 Toes to Bar
-Run 200 meters
-15 Kettlebell swings
-Run 200 meters
-15 Toes to Bar
-Run 200 meters
-10 Kettlebell swings
-Run 200 meters
-10 Toes to Bar

For the workout, use the heaviest KB possible, but the prescribed weights are 44lbs for men, 35lbs for women. For the toes to bar, don't go for speed,go for accuracy touching the toes to the bar every time even if you need to swing or lean all the way back to do it. If you can't complete Toes to Bar, go for Knees to Elbows.

Post skills and time to comments.