Warm-up:
15 squats/
10 hollow rocks/
5 handstand push ups
x3
WOD:
Parkour 2 mile:
This 2 mile is based on points, not just time…
50 points for sub 13 minutes
40 for sub 16
30 for anything else
1 point for every pullup completed on anything you come across
10 points for every wall or fence vault
10 points for every obstacle jumped or dove over
Rules:
Only one max rep attempt at each pullup opportunity, if u find a line of trees, go nuts
Each obstacle can only be used once,(ie. You can only king kong a picnic table once)
Have fun, be creative and make it intense. Use the city or a trail or jump over bodybuilders in the gym. Check out American Parkour for more moves and info.
Compare to 9.12.09
