WOD for Monday, Sep 08, 2014

Skill: Kipping

Progressions

1. Hollow body
2. Hollow body rock
3. Bar kipping

Use the 60 seconds table:

3 x 10 s
5 x 10 s
3 x 25 s
4 x 25 s
4 x 35 s
5 x 35 s
4 x 45 s
4 x 60 s
5 x 60 s

Dragon flags

Practice dragon flags

Tutorial + progressions:

Running, wall climbs and OHS

As Many Rounds As Possible in 15 Minutes:

• 200m Run
• 5 Wall Climbs
• 7 Overhead Squats (50/35 kg)