WOD: 4.26.15

“When a man says he cannot, he has made a suggestion to himself.  He has weakened his power of accomplishment that which otherwise would have been accomplished.”

~Muhammad Ali

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Fitness: ‘The Dirty Dozen’

For time:

  • 25 Walking lunge steps

  • 20 Pull-ups

  • 50 Box jumps, 20”

  • 20 Double-unders

  • 25 Ring dips

  • 20 Knees to elbows

  • 30 Kettlebell swings, (2/1.5 pood)

  • 30 Sit-ups

  • 20 KB Hang Squat Cleans, (35/26#)

  • 25 Back extensions,

  • 30 Wall ball shots, (20/14#)

  • 3 Rope climb ascents

 

 

Performance:

For time:

  • 30 Pistols. alternating

  • 20 Chest to Bar Pull-ups

  • 50 Box jumps, (24/20”)

  • 100 Double-unders

  • 25 Ring dips

  • 20 Knees to elbows

  • 30 Kettlebell swings, (2/1.5 pood)

  • 30 GHD Sit-ups

  • 20 KB Hang Squat Cleans, (53/35#)

  • 25 Back extensions,

  • 30 Wall ball shots, (30/20#)

  • 3 Legless Rope climb ascents