Thursday 5.18.17
A.
For max reps:
30 Seconds of Muscle-Ups
Rest 30 seconds
30 Seconds of Toes to Bar
Rest 30 seconds
30 Seconds of Handstand Walk (for max distance)
Rest 30 seconds
45 Seconds of Muscle-Ups
Rest 15 seconds
45 Seconds of Toes to Bar
Rest 15 seconds
45 Seconds of Handstand Walk (for max distance)
Rest 15 seconds
60 Seconds of Muscle-Ups
60 Seconds of Toes to Bar
60 Seconds of Handstand Walk (for max distance)
*Sub Muscle-Ups for Strict Pull-Uos
**Sub Handstand Walk for Nose to Wall Hold
B.
Three sets for max reps/cals completed at each station.
2 Minutes of Rowing (calories)
Rest 60 seconds
Complete as many rounds and reps as possible in 2 minutes of:
Wall Ball Shots x 10 reps
AB Mat Sit-Ups x 10 reps
Rest 60 seconds
Complete as many rounds and reps as possible in 2 minutes of:
Box Jump Overs x 10 reps
Push-Ups x 10 reps
Rest 60 seconds