March 13, 2019

March 13, 2019

SKILL

15 Min EMOM

Minute 1 – 3-5 Strict Pull Ups

Minute 2 – 30 sec L-SIT Hold

Minute 3 – 30 sec Handstand Hold

WOD

Two sets for max reps of:

90 seconds Row for Calories

Rest 30 seconds

90 seconds of Handstand Push-Ups (RX+ Strict)

Rest 30 seconds

90 seconds Row for Calories

Rest 30 seconds

90 seconds of Ring Dips

Rest 30 seconds

STRENGTH

6 Min EMOM:

Minute 1 – 8-10 Supine Ring Rows @ 2111

Minute 2 – 45 Second Prone Plank Hold

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