WOD - Launch

Thursday, February 28, 2013

-Metcon: 6 RFT

     - 7 pull ups

     - 6 ring dips / start w/ muscle ups

     - 5 HSPU

     - 1 turkish get up (per arm)

Calen B. -17:03
Rob W. - 22:34
Josh B. - 14:10
Nate J. - 22:20

-21-15-9 RFPT:

     - push ups 

     - push press(65#/75#)

Josh B. - 6:54
Will R. - 7:30
Rob W. and Calen B. -

-Core: Pacquiao Abs

     - 50 flutters
     - 25 scissors
     - 50 in-outs
     - 20 toe touches
     - 20 crunches
     - 20 cherry pickers (each arm)
     - 20 side crunches hands to side
     - 20 circle crunches (each side)
     - 20 marine side crunches
     - 20 marine air crunches
     - 20 side crunches, normal legs and arms
     - 20 side crunches legs on side
     - 20 mason twist (one side at a time)