WOD: 01/08/11

by on Jan.09, 2011, under WOD

Warm Up: run 1/4 mile or bike 1/2 miles or row 250m followed by:
3 rounds of: 50m quadrupedal movement, 10 air squats, 10 sit ups, 10 jumping pull ups (may sub with push ups if you don’t have a pull up bar).

WOD 307
Precision Ladder

With a continuously running clock do one precision the first minute, two precisions the second minute, three three precisions the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

Stand in place and mark the spot where your feet are. Then find a spot (either visually or by marking it) approximately 4 feet away. That spot is where you’ll be precisioning to for the above WOD.

Pick a precision length of 85% of your max broad jump. If possible precision over a gap or up to a ledge.

Max effort every precision. If possible, precision over a gap or to a ledge.

Post rounds completed to comments.

Cool Down
Watch parkour on youtube. Get some sleep.