07.31.2015 WOD

A. Mobility

B. Warm-up

“Line Drills”…in honor of our Seahawks first day of training camp!

C. WOD

200m run
Reps 10-9
Handstand Push-ups
Kettlebell Swings (53/35)
Pull-ups (Rx+ Strict)

300m run
8-7 HSPU, KBS, PU

400m run
6-5 HSPU, KBS, PU

600m run
4-3 HSPU, KBS, PU

800m run
2-1 HSPU, KBS, PU
For time.

**Friday T-shirt Challenge**
-Strict HSPU…unbroken
-Unbroken Kettlebell Swings
-All strict pull-ups (unbroken) for the ladies. For the gents, reps 10-9-8-7 strict pull-ups and reps 6-5-4-3-2-1 muscle-ups (all unbroken.)
-Sub 16 minutes for the ladies, sub 15 for the men. Subject to change, based on the performance of the “6am Elite Demo Team.”