Saturday, July 16, 2011

SENTINEL

skill
kipping pull up

focus
air squat

work
amrap of each w/ 2min rest between rounds; 3 total rounds of:
pull up in 2mins
24"/20" box jump in 2mins
sit up in 2mins
air squat in 2mins
-a 1mile run penalty to be assessed IF reps diminish by more than 10 reps between any rounds


3 comments:

  1. MK16 July, 2011 22:12

    Thanks all for letting Stacey and I play!

    ReplyDelete
  2. rob in ger17 July, 2011 08:28

    rob.did shoulder press 6x3.
    then
    the sentinel: rx'd.
    35,32,25 for pull ups
    43,39,35 for box jumps.
    66,40,45 for the sit ups.

    going to run my mile now!

    ReplyDelete
  3. rob in ger18 July, 2011 06:18

    this morning did hq wod.
    3 rds of:
    10 ohs w/135
    50 du
    time:5:29

    ReplyDelete

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