November 10, 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

Odd minutes: Strict toes to bar x 5
C) “Chelsea”

Every minute on the minute for 30 minutes:

5 pull-ups

10 push ups

15 squats

*if you cannot complete a round, continue to the next and mark down your total rounds completed.