December 8, 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 minute on the minute for 10 minutes, alternate between:

Even minutes: False grip pull ups x 5

Odd minutes: Strict toes to bar x 6
C) 24 minute AMRAP:

Row 20 calories

30 Cleans 135/95 lbs

40 Toes to bar

50 Ring dips

60 Wall balls 20/14 lbs