9/2/15 Wednesday

Performance

A. Every 2 minutes, for 30 minutes (5 sets of each):

Station 1 – Deadlift x 3 reps

*build in load with the goal of making the last two sets today’s heavy triple

Station 2 – Muscle-Ups x Max Reps

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

Station 3 – 45-60 seconds of Handstand Walking – use a partner to assist if necessary

*OR 45-60 second Nose-to-Wall Handstand Hold if you need more time to get comfortable upside down

 

B. In teams of two, with partners alternating movements, complete as many rounds and reps as possible in 10 minutes of:

Row 250 Meters

30 Kettlebell Swings (24/16 kg)

15 Ring Dips/bar dips/or bench Dips

E.g., Partner A rows 250 meters, Partner B does 30 KB Swings, Partner A performs 15 dips, Partner B rows 250 meters, etc….

 

Competition

Wod will be posted at gym