Thursday 7.19.18

 Josh T.

Josh T.

Every 3 minutes, for 18 minutes (2 sets of each):

Station 1 – Muscle-Ups  3-6 reps
Station 2 – Handstand Walk x 25 feet
(use partner assist or Handstand Wall Runs facing the wall or away from the wall if you don’t have handstand walks yet)
Station 3 – L-Sit or L-Sit Progression on parallettes (tuck) x 45-60 seconds cummulative
(sc:  V-hold or tuck hold on ground)

WOD:
In teams of 3, complete as many rounds and reps as possible in 18 minutes of:
Partner A:  100m Double KB Front Rack Carry 53/35*
Partner B:  Max Cals on Assault Bike
Partner C:  Rest

Score:  Cals on bike
*This should be a weight you can do unbroken (mostly).  1 break max.  KEEP MOVING!
KB Front Rack Carry:

Mandi Reading