01/17/2015

BK Fit Studios – 01/17/2015

Skill / Gymnastics

Headstand Hold

WOD

20min AMRAP Partner

Metcon (AMRAP – Rounds and Reps)

25 MB Sit-ups / partner hand off

20 Burpee / Partner holds plank

15 Partner Pull-ups (with a partner hanging on bar)

10 Partner DL @60% of total body weight
no plank = no rep

25=4 reps, 20=3 reps, 15=2 reps, 10=1rep

QOD – Have you signed up for the 2015 Cross Training Open? If not what are you waiting for! 🙂