Tuesday, April 19, 2016

“Tomorrow starts today.”

041916 WOD

A. Three rounds:

0:30 reverse snow angel

0:30 rest

0:30 handstand hold

0:30 rest

0:30 glute hip bridges

0:30 rest

B. EMOM 8:00

Snatch balance x 2

Increase as speed and technique allow

C. Every 3:00 for 18:00 (6 sets)

Sets 1, 3, 5: Row 250 meters, 12 box jumps (24/20), 6 strict handstand push-ups or 6 kipping deficit handstand push-ups

Sets 2, 4, 6: Run 200 meters, 15 American kettlebell swings, 5/4 ring muscle-ups (sub 5/4 strict pull-ups + dips)

>> On-Ramp

Modifications will be posted on the whiteboard