9/9/15 Wednesday

Performance 

*Part “A” is dedicated to Wes Shilderink

A. Every 2 minutes, for 18 minutes (3 sets each):

Station 1 – Arch to Hollow rolls x 20 reps or holds for 30sec

*alternate from holding a supine hollow body position to a prone arch/superman position without your hands or feet touching the floor

Station 2 – Ring Rows @ 2111; 10-12 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. Complete rounds of 21, 15 and 9 reps for time of:

Thrusters (95/65 lbs)

Pull-Ups

Burpees

 

Competition

Wod will be posted at gym