Wednesday 11.16.16


Three sets not for time

Muscle-Ups x 3-6 reps

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

Handstand Walk x 10 meters

(use partner assist or Handstand Hold for 30-45 seconds)

L-Sit Hold x 45 seconds accumulated time



Against a 3-minute running clock, with 3-minutes rest between sets, complete the following 


Row 500/400 Meters

Wall Ball Shots x Max Reps

Repeat for a total of three sets.

Andrew Malek-Zadeh