June 11, 2013
1) 3 rounds not for time:
8 pistols each leg
10 kipping, unbroken, fast hand stand push ups
30 sec L hang from rings
2) Start a 10 min clock:
Even minutes – 4 weighted pull ups
Odd minutes – 4 presses (strict)
You will end up getting 5 rounds of each, use heaviest weight possible.
3) Complete for time:
70 double unders
60 kettlebell swings (24/16kg)
50 push ups (hand release)
40 double under
30 kettlebell swings
20 push ups (hand release)
10 burpees
4) 3 rounds not for time:
20 x GHD sit ups
10 min – 45# on press and Strict pullups/Rband
WOD – 11:14 RX
OHS holds @ 1 minute each for 4 minutes ( 30-1 min rest in between)
***I owe you 20 GHD sit ups & it’s Pits fault.
135 on the press
WOD: 9:36 RX