06.01.15 Monday

SKILL:
Ring Dips
Beginner: 4×5 holds/negatives
Intermediate: 4×5 kipping
Advanced: 4×5 weighted

WOD:
1000m row or 800m run
50 Goblet Squats (53/44)
25 American KBS
500m row or 400m run
50 Air Squats
25 Russian KBS
* 15 Minute Cap, add 1 second for each rep not completed

AP: 3 x 10 Tea Pots each side
___________________________________________________________________________
6:00am CFLite Class
5 min amrap
10 Ring Rows
10 burpees
rest 2 mins
5 min amrap
20 lunges
25 mt climbers each leg
rest 2 mins
5 min amrap
7 Pushups
14 Toes to Post
100m run

QOD: If you competed this weekend, what was your biggest lesson or take away from the competition?