8/27/14 Wednesday

Performance

A. 
Every 90sec for 18min (12 sets), complete:

Min 1 – Pistol Progressions 4-6/leg

Min 2 – Handstand Holds or Walks (freestanding or supported) x 30-60sec

Min 3 – L-Sits x 30-60 seconds

Min 4 – Pull-Up Progressions x 60sec, Gymnastic Kip x 60sec, or Muscle Up 2-3 reps

 

B. 
Against a 3 minute running clock, complete:

400m Run, 400m Row, or 800m Airdyne

Wall Balls x Max reps in remaining time

Rest 3 minutes
x 3 total sets

 

Competition

Wod will be posted at gym