Tuesday 2/16/16

Performance

A. Every 2 minutes, for 18 minutes (3 sets each), rotate through the following stations:

Station 1 – Rope Climb Technique Work – no more than 4 ascents

or Kipping-Pull up Technique Work – no more then 15 pull-ups

 

Station 2 – 3 Wall Walks + 30 seconds of Nose-to-Wall Split Handstand Hold

 

Station 3 – Tuck Rock to Tuck Sit x 15 reps

 

B. Three sets, for max reps/calories of:

3 Minutes of AirDyne or Rowing (for Max Calories)

2 Minutes of Handstand Push-Ups or hand release pushups

1 Minute of Strict Pull-Ups

-Rest 3 minutes

 

Competition

Wod will be posted at gym