Saturday 10/17

Fitness 

Skill

A1. Dbu skill work - 1 minute X 3 sets

A2. Kip on bar- 5 reps + kipping pull ups - 5 reps X 3 sets 

A3. Dips - 15 reps X 3 sets

Wod

3 rounds for time

400 meter run 

21 KB swing (35/26)

12 pull ups / ring rows 

Performance 

Skill 

A1. Max ub Dbu X 3 sets 

A2. Kip on rings 5 reps + kipping pull up on rings- 5 reps X 3 sets 

A3. Ring dips 15 reps X 3 sets 

Wod 

3 rounds for time 

400 meter run 

21 KB swing (53/35) 

12 pull ups 

Beginner 

Skill

A1. Jump rope- 1 minute amrap X 3 sets 

A2. Ring rows - 10 reps X 3 sets 

A3. Dips - 15 reps x3 sets

Wod 

3 rounds for time 

200 meter run

15 KB swings 

10 ring rows