CFBK WOD’s 2016 – Tuesday, 10 May 15

CFBK WOD’s 2016 – Tuesday, 10 May 15

kb-swing

STRENGTH:
A)
Six sets of:
6 STRICT pullups, 3 sec eccentric lowering (use weights for added difficulty or rings to scale if needed)
Rest 30 seconds
Hollow Rocks x 30 seconds
Rest 60 seconds

B)
5×5/5 KB sgl arm thruster

CAPACITY:
10 min ascending ladder:
1 Ring pushups
1 KB swings (28/20)
then 2/2,3/3,4/4,5/5…etc
Score=total REPS, not rounds