Wednesday, March 14, 2012

15 MAR 2012 - CF Games Open WOD 12.4

Heavy:
Rest Day

Intensity:
CF Games 2012 Open WOD 12.4
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball
90 Double-unders
30 Muscle-ups

Reset:
3 Rounds, 10 Reps of:
Wall Kick-Ups*
Walking Lunge
Dive Bomber Push-Ups

*Wall Kick-Ups: This is a handstand, but keep your hands planted on the ground. Kick up to the handstand for one rep