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WEDNESDAY 150211

Warm-up:
Run or row
Crossover symmetry
10 push ups
15 leg swings
10 pull-ups
Inch worm down
Crab walk back
15 dislocates

Skill:

Every 2 minutes, for 18 minutes…

Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)

Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Holds if you don’t have handstand walks yet)

Minutes 5-6, 11-12 & 17-18:
L-Sit Hold x 45 seconds accumulated time

WoD:

Every 5 minutes, for 25 minutes (5 sets), complete as many reps as possible in 3 minutes of…

5 Burpee Toes to Bar
(perform a burpee, immediately followed by a toes to bar)
Run 400 Meters
Max Reps of Bar Muscle-Ups – or – Chest-to-Bar Pull-Ups – or – Pull-Ups

Rest 2 minutes, and repeat when the clock strikes the next five-minute interval for a total of five sets.

Note which movement you selected to perform for max reps.

Mobility:
Roll quads and posterior
Lax shoulder
Mash lats

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