Wednesday - 11/15/17

CLASS PROGRAM

A.) 0:00-10:00

450m run

12 bar MU

24 burpees

36 wall balls 30/20

-rest w/ remaining time

B.) 10:00-20:00

450m run

12 bar MU

100ft Hand stand walk

36 wall balls 30/20

-rest w/ remaining time

C.) 20:00-finish

buy in : 450m run

3 rounds

16 C2B

20’ HS walk

12 wall balls 30/20

20’ HS walk

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B.) Gymnastics - 321 Pull-up Skills

3 x ME Chin over bar chin holds

3 x ME dead hang

3 x 20 one arm alternating ring rows (tempo 3131)  

3 x 20 butterfly kips

4 x 10 DB pullovers  

3 x 5-10 hip 2 rings