Ben (and Micheal's) WOD 1/11/14

Tough one at GSR today. Michael did a good job grinding it out.

Warm-up:

Dynamic Stretching and Mobility

Strength:

3 rounds of 25:

Sit-ups
Flutter Kicks
Leg Levers

WOD:

5 rounds of:

400m run
30 box jumps 24"
30 wall balls 14#

Ben's time: 24:59
Micheal's time: ??

--I finished about 5 minutes ahead of everyone else. I should have gone with a 20# ball but just used what everyone else was using instead.

After the WOD I stuck around and learned kipping pull-ups. Surprisingly, it went really well. I then did some work on kipping ring dips. I also ran a few more 400s with the next class.