WOD Fri 30/1/2015

Base A: Kipping Tech work 10 mins
Open and close hips on the bar and be able to stop without swinging.
Practice hip work on the floor, snapping hips open.

B: EMOTM 8 Mins
6 Push up
8 Box jump

C: 7 Min AMRAP
3 Wall ball 9/6
3 Burpee
6 Wall ball
6 Burpee
9
9
Continue adding 3 reps to each exercise until time expires.

Climb A: Bear Complex 3 reps 4 sets 2 mins rest

B: EMOTM 8 Mins
4 Chest to bar pull ups
30 double unders

C: Open WOD 13.4
7 Min AMRAP
3 Clean and Jerk 60/40
3 Toes 2 Bar
6 C&J
6 T2B
9
9
Continue adding 3 reps to each exercise until time expires

Score for C is total reps