WOD: 12.5.14

“My father always told me, ‘Find a job you love and you’ll never have to work a day in your life.'”

~Jim Fox

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Dynamic Effort Lower Body:

Box Squats with green band @55% of 1RM for 10 sets of 2 reps

 

Fitness: ‘Pull-ups on the Minute’

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute, continuing as long as you are able.
Use as many sets each minute as needed.

 

Initiating the Kip from the Shoulder with Cameron Soden

Performance:

12-minute AMRAP of:

  • 100m Sprint

  • 3 Muscle ups

  • 100m Sprint

  • 10 Wall Balls (30/20#)