October 13, 2015

A) Warm up:

500 m row

3 rounds not for time:

10 Dowel pass through 

10 reverse grip dowel pass throughs

30 second wall facing handstand hold 

10 beat swings
B) Every minute on the minute for 10 minutes, alternate between:

Even minutes: False grip pull ups x 3-5

Odd minutes: Strict toes to bar x 5
C) For time:

50 double Unders

50 Toes to bar

50 overhead squats with a 45 lb/25 lb plate held over head

50 burpees