December 1, 2015

A) Warm up:500 m row3 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 90 seconds for 9 minutes:

7 Strict dips
C) Every minute on the minute for 5 minutes:

4 Strict toes to bar
D) 5 rounds for time:

10 Handstand Push ups

4 Front Squats 185 lbs/115 lbs

*bar must be taken from the ground.