Workout of the Day

WOD 12.5.14

Friday_WOD

Gymnastics:
1. Ring Support Holds. 3×20 seconds.
2. Ball-ups. 4×4.
3. Iso Pull-up Holds. 3×10-15 seconds above the bar.

MetCon:
Buy-in: 50 Double Unders.
Then:
5 Rounds:
3 Bar Muscle-ups,
6 Hang Squat Cleans (115/75),
12 Lateral Jumps-over-bar,
24 Sit-ups.
Then:
Buy-out: 50 Double Unders.

*Compare to 11.1.13

Extra Credit:
10 minutes stretching.

Crossfit Vibe

2925 Airway Ave, Unit B

Costa Mesa, CA, 92626

Email: jeff@crossfitvibe.com

Phone: 949-236-6443