Thursday 7.5.18

 Sadie, Brody, Beth.  2016

Sadie, Brody, Beth.  2016

Skills:
Every 3 minutes, for 18 minutes (2 sets), rotate through the following stations:

Station 1 – Rope Climb Technique Work – no more than 4 ascents
(if you don’t have a rope climbs, work on footwork)

Station 2 – Freestanding or Wall Handstand Hold Work
(use partner assists to learn balance points and accumulate time upside down)

Station 3 – Ring Muscle-Up Technique Work – work on stringing them together efficiently, or work on developmental skills for achieving your first muscle-up (8-10 reps of transitions, ring dips, swings on rings).

WOD:
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Wall Ball Shots (20/14 lbs @ 10 ft)
20 Abmat Sit-ups

Sc:  15 DU attempts or 80 singles
WB 14/10 @ 10/9 ft
 

Mandi Reading