WOD: 06/29/11

by on Jun.26, 2011, under WOD

Warm Up: run 1/4 mile OR row 250m OR bike 1/2 miles.

3 rounds of: 25m quadrupedal movement, 10 push ups, 10 sit ups, 10 pull ups/jumping pull ups, and 10 isuckatthis**

**perform a movement that you suck at. If it is already in the warm up, then perform 15 repetitions of that movement instead of 10. For instance, if I suck at sit ups, and there are sit ups in the warm up, I’ll do 3 rounds of 15 instead of 3 rounds of ten. If I suck at handstand push ups, I’ll perform 3 rounds of 10 handstand push ups (or their progression) and add that to the warm up.

WOD 430
For time, complete 21-15-9 repetitions of:

18 inch box jumps
jumping pull ups

24 inch box jumps
pull ups

24 inch box jumps
pull ups
double unders

**If you do not have a box available, perform parkour squats (tuck jumps)**

Post time completed to comments.

Cool Down
hold a plank position to failure twice.