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Thursday, August 6, 2009:

Warm-up

Bare foot hop drill

Bare foot figure 4 jump rope (90 candence)

Hollow body to superman floor drill

GHD Back extention

WOD

Three rounds for time of:

21 L-Pull ups

15 ft. L-sit rope climb, 3 ascents (without using legs / 4 ascents with legs)

Bonus Round

Buddy Drills

5x 50 meter bare foot run over grass and high crawl.

One partner runs out and the other high crawls back (25 meters out and 25 meters back) 

Fort Bragg 1998 after some team building fun!

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