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THURSDAY 160414

Warm-up:

 

Run or Row

15 Hollow Rocks

Bear Crawl Down

Samson Lunges back

10 Bird Dogs

10 Scorpions

10 Yoga Push ups

10 Pullups

Banded Lats stretch

 

Skill:

“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 (with Kettlebell if you are good at them)
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
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)

*reps plus L-sit seconds is score

WoD:

Every minute, on the minute, for 21 minutes:

Minute 1 – 10-15 Russian Kettlebell Swings (32/24 kg)
Minute 2 – 8 Burpee Box Jump-Overs (24″/20″)
Minute 3 – 10 Toes to Bar

 

Mobility:

Roll Posterior

Lax to Plantar

Banded Hanstrings

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