3/26/15 Thursday

Performance

A. Every 2 minutes, for 12 minutes:

Minutes 1-2 & 7-8: Rope Climb x 1-2 ascents

Minutes 3-4 & 9-10: L-Sit Hold x 45 seconds accumulated time

Minutes 5-6 & 11-12: Handstand Hold x 30sec or 10 meters HS Walk

 

B1. Hip Extensions; 20 reps x 3 sets, rest 45

B2. GHDSU; 10-15 reps x 3 sets, rest 45

B3. V-Ups; 20 reps x 3 sets, rest 45sec

B4. Banded Leg Curls; 20 reps x 3 sets, rest 45sec

 

C. 21-15-9:

Calorie Row

Burpees

 

Competition

Wod will be posted at gym