060830 Wednesday

6:00am workout at Larkey Park in Walnut Creek.

Warm up – Burgner PVC warm up with Sampson stretch (lunges).

As many times as you can in 20 minutes –

15 Box Jumps (box should be knee height approximately)

10 Knees to Elbows

5 Jumping pull ups (bar/rings should be 6 – 12″ overhead)

For an easier workout: Step ups can be substituted for box jumps. Hanging knee raises or sit ups can be substituted for KTEs.

For a harder workout: Box jumps can be done on a box 24″ or higher. Do kipping pull ups or weighted pull ups instead of jumping ones.

Pace the workout to complete the maximum amount of rounds possible. Post Number (and fractions) of rounds completed to comments.

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  • CraigH

    Dynamite workout this morning!

    CFWU x 3: Subbed chair dips for dips & angled feet-down pull-ups for pull ups.

    20 Mins:

    Janice: 7 Rounds (sub for KTEs: hanging knees raises from rings!!) Nice work and only 2nd wod!

    Craig: 7 Rounds

    Rob: 7 Rounds + 10 KTEs

    Cheers.