WoD 121312

WoDify is undergoing some maintenance tonight but will be up by tomorrow morning  when I will update the work out.

For now 

Warmup

Kipping practice as a group. 

3 rounds 

5 Pull Ups 

7 push ups 

10 Sit Ups 

Speed work plus goats 

4 rounds 

400m Run

10 reps of goat work 

rest 2 minutes between rounds 

score in Wodify as total rounds 

MetCon 

Tabata 

ABABABAB

A= Thrusters 

B= burpees 

score in WoDify as reps