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10/26/16

25
Oct

10/26/16

Warm-up:
200m Run then 3rds of:
6 Strict Chin-up
30-45sec OH Bamboo Bar Hold
10 Med Ball Clean

Skill Prep:
Take 5-10min to prepare for each movement below and warm it up

WOD:
For max reps:
60 Seconds of Rope Climbs
Rest 2min
60 Seconds of Double-Unders
Rest 2min
60 Seconds of Strict Handstand Push-Ups
Rest 2min
60 Seconds of Wall Ball Shots (20/14)
Note scores for each 60 second effort. Use these for the next section.`
Every 2 minutes, for 24 minutes (3 sets of each):
1 – Rope Climbs
2 – Double-Unders
3 – Strict Handstand Push-Ups
4 – Wall Ball
For each station, you will complete the number of repetitions that you achieved in your 60 second max effort tests