January 22, 2017

A: Warm Up

00:00-10:00
3 Negative Pullups with scap pull x 5
10 Banded Good Mornings
10 Wall Slides
10 Banded passes
10 Roll Backs
10 Clams on each side
2 x 10sec L-Sit/Tuck Hold on Parallettes
10 Ring Rows
10 Single Leg Lowers to target

10:00-18:00
Practice Handstands for 8 minutes

B: Metcon (Time)

18:00-38:00
3 RFT
Row 250m
1 Lap Farmer Carry
A/B 20/15 Cals
1 Lap Front Rack Carry
60 Double Unders
30 Hollow Rocks
20 Minute Cap

C: Metcon (3 Rounds for reps)

40:00-50:00
Every 3 Minutes For 9:
Run 400m
AMRAP Pushups with Remaining