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FRIDAY 150717

Warm-up:
Row 500m

Crossover symmetry

15 hollow rocks

15 supermans

15 leg swings

8 burpee pull-ups 

10 scorpions

15 squats
Skills:

“Gymnastics Challenge”

Complete as many reps as possible for each of the following…

2 Minutes of Muscle-Ups

Rest 60 seconds

2 Minutes of Alternating Pistols if possible with Kettlebell (24/16 kg) 

Rest 60 seconds

2 Minutes of Handstand Push-Ups (or L-Seated DB Press)

Rest 60 seconds

2 Minutes of Strict Supinated-Grip Chest-to-Bar Pull-Ups or pull ups
Rest 60 seconds

2 Minutes to establish a max effort L-Sit Hold

(you only get one attempt to hold for as long as possible)

Compare results to April 16, 2015.
WoD:

Every minute, on the minute, for 21 minutes…

Minute 1 – 12 Walking Lunges with Kettlebells (24/16 kg)

Minute 2 – 8 Burpee Box Jump-Overs (24″/20″)

Minute 3 – 10 Toes to Bar
Mobility:

Mash and roll

Pigeon stretch

Couch stretch

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