Wednesday – 1/11/17

A. Every 2 minutes, for 24 minutes (4 sets each) of:

Station 1 – Ring Rows @2111 x 10-12 reps

Station 2 – Nose-to-Wall Handstand Hold x 60 seconds

Station 3 – L-Sit or Hollow Hold x 60 seconds (accumulate the time if you’re unable to maintain this position unbroken)

 

Choose an option below:

B1. Against a 4-minute running clock, complete as many rounds and reps as possible of:

5 Pull-Ups

10 Walking Lunges

15 Push-Ups

– Rest 60 seconds between sets, and complete a total of 3 sets

 

-Or-

 

B2. Against a 4-minute running clock, complete as many rounds and reps as possible of:

10 Pull-Ups

15 Box Jumps (24″/20″) – step down

20 Push-Ups

-Rest 60 seconds between sets, and complete a total of 3 sets