8/27/14 Wednesday
Performance
A. Every 90sec for 18min (12 sets), complete:
Min 1 – Pistol Progressions 4-6/leg
Min 2 – Handstand Holds or Walks (freestanding or supported) x 30-60sec
Min 3 – L-Sits x 30-60 seconds
Min 4 – Pull-Up Progressions x 60sec, Gymnastic Kip x 60sec, or Muscle Up 2-3 reps
B. Against a 3 minute running clock, complete:
400m Run, 400m Row, or 800m Airdyne
Wall Balls x Max reps in remaining time
Rest 3 minutes x 3 total sets
Competition
Wod will be posted at gym