Monday 2/29/16

Performance

A. Every 2 minutes, for 18 minutes:

Station 1: Muscle-Ups x Max Reps in 45 seconds

* Scaled – 3 Rolls to Candlestick + 6-8 Dips

 

Station 2: HSPU’s x max reps in 45sec

* Scaled – 45-60 second Nose-to-Wall Handstand Hold

 

Station 3:

Alternating Pistols x 16-20 total reps

*Scaled – Pistol progressions x 16-20 total reps

 

B. Every minute, on the minute, for 24 minutes (6 sets of each):

Minute 1 – Row 200/150 Meters

Minute 2 – 15 Kettlebell Swings (32/24 kg)

Minute 3 – 10 Thrusters (95/65 lbs)

Minute 4 – 12 toes to bar

 

Competition

Wod will be posted at gym