December 15, 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 90 seconds for 9 minutes:

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

4 Strict toes to bar
D) 12 minute AMRAP

150 Wall balls 20/14 lbs

90 Double Unders

30 Muscle ups

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