WOD: Saturday, November 30, 2013

A) Bar Work - 5 min

B) Parallette Work- 5 min

C) Wall Work: 5 min

D) Floor Work 15 min

E) Conditioning: 

  • 3 rounds for time, 12 min cap
    • 5 Wall walk / comp: handstand walk 6 feet
    • 20 Tuck-ups / Comp:  20 L-sit switch legs on parallettes 
    • 5 dips (box or parallettes) / comp: Ring dips if available
    • 20 pistols, alternating legs / Sub jump-squats or elevated pistols / comp pistols holding 1/1.5 pood
    • 5 gymnastic style kipping pull-ups/ Sub: attempts / Comp: Pull-over

Row for Calories. Photo by Rafael Vega