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THURSDAY 150416

Warm-up:

Row 500m

15 dislocates

Crossover symmetry

10 push ups

Inch worms down

Bear crawl back

3 wall walks

10 hollow rocks

10 supermans


Skill:

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

2 Minutes of Muscle-Ups or MU progressions

Rest 60 seconds

2 Minutes of Alternating Pistols **** if good at them add a Kettlebell (24/16 kg)

Rest 60 seconds

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

Rest 60 seconds

2 Minutes of Strict 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)

***Score is reps in each segment and L-Sit time

WoD:

Every minute, on the minute, for 21 minutes…

Minute 1 – 10-15 Russian Kettlebell Swings (70/53)

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

Minute 3 – 10 Toes to Bar


Mobility:

Lax to shoulders and pecs

Mash triceps on a racked barbell

Roll posterior


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