Friday September 30, 2016

(Practice / Glycolytic (2-5 min bursts)

Warm-up (15 min)

SOD

Ankle Band Walks (12 min) (Black or Gray Bands preferred)
2 sets of 75 foot (3 poles) left leg first
2 sets of 75 foot (3 poles) right leg first
2 sets of 75 foot (3 poles) forward walk
2 sets of 75 foot (3 poles) backward walk

WOD

On the 2:00 x 10 Rounds:
3 Ring/Bar Muscle-ups or 5 ring dips or / 7 box dips
4 Front Squats (from the floor) (155/105)
5 Handstand Pushups (RX+ strict or deficit)