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WEDNESDAY 150819

Warm-up:
Row 500m 

Crossover symmetry

Handstand practice

10 push ups

10 GHD sit-ups

15 leg swings

15 squats
Spider-Man crawl down

Crab walk back

Skill Work:

Every 2 minutes, for 18 minutes…

Station 1: Muscle-Ups x Max Reps in 45 seconds

(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)

Station 2: Handstand Walk x 10 meters

(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet or wall holds)
Station 3:

L-Sit Hold x 45 seconds accumulated time
WoD:

Against a 3 minute running clock, complete…

400 Meter Run or Row
Wall Ball Shots x Max reps

Rest 3 minutes
Repeat for a total of three sets.

Record total wall balls completed as score.
Mobility:

Mash quads
Roll posterior

Banded hamstrings 

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