November 24, 2015

A) Warm up:

500 m row

3 rounds not for time:
10 Dowel pass through
10 reverse grip dowel pass throughs
20 second wall facing handstand hold
5 scap pull ups
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) Conditioning

3 RFT:
15 thrusters (95/65/45)
12 burpees

D) 3 x 10 small ring swings – feet together, shoulders relaxed, hit the hollow and extended position

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