04/28/2015

BK Fit Studios – Cross Training

QOD

Would you rather be a zombie or vampire?

Warm-up

15min: AMRAP (No Measure)

10 Straight leg raise with 2 full twists each leg

10 Primal Pull-throughs

7 PAIN FREE toes to bar on the ground

Strength / Skill

Kipping

WOD

Metcon (Time)

2 rounds for time:

Run 920 meters

30 Pull-ups

30 Toes-to-bar

Challenge for the week

Mobility for 10 min:

Work on the Lats