Body Weight Workouts - Series 2, Week 4, Day 7

WORK:
Find some monkey bars.
Complete 2 Rounds of:
1 Monkey Bar Length
Max Reps Pull-Ups
1 Monkey Bar Length
5 Knees to Elbows

1 "Monkey Bar" rep is traveling the distance of the monkey bar set, grabbing/hitting every bar along the way. If you fall off the bar from one end to the other, that rep does not count.

Rest no more than 8 minutes before starting the WOD.

INTENSITY:
"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

RESET:
2 Rounds, for quality of:
15 Scorpion Kicks (one leg, one rep)
25 Cobra Push-Ups

Body Weight Workouts - Series 2, Week 3, Day 2

WORK:
For 10 Minutes, practice tumbling: Cartwheel, Pike, Somersault, Tripod, etc.

INTENSITY:
"Jag 28"
Bodyweight version

For time:
Run 800 meters
28 Knees to Elbows
28 Strict Pull-ups
28 Burpee + Box Jump (30/24)
28 HSPU
28 Strict Pull-ups
Run 800 meters

Derived from CrossFit.com, 13 MAY 2012 "Jag 28"

U.S. Air Force Senior Airman Mark Forester, 29, of Tuscaloosa, Alabama, assigned to the 21st Special Tactics Squadron, based in Pope Air Force Base, North Carolina, died on September 29, 2010, while conducting combat operations in Uruzgan province, Afghanistan. He is survived by his parents Ray and Pat, and siblings Terri, David, Joseph and Thad.

RESET:
800m Light Jog