Wednesday 11.16.16
A.
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
B.
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.