1/13/15 Wednesday

Performance

A. Every 2 minutes, for 12 minutes:

Minutes 1-2 & 7-8: Supinated-Grip Strict Pull-Ups x 3-8 reps -or- Rope Climb x 2 ascents

Minutes 3-4 & 9-10: L-Sit Hold x 30 seconds accumulated time

Minutes 5-6 & 11-12: Handstand Walk x 10 meters OR 45-60 second Handstand Hold

 

B. In teams of two alternate movements to complete 4 rnds each of:

14 Alternating Dumbbell Snatch

14 V-Ups

400 Meter Row or .5miles on AirDyne

 

Competition

Wod will be posted at gym