July 26, 2018

 

a) WARM UP:

20-15-10-5 reps of:

  • Mountain climbers
  • Situps
  • Arm circles
b) WOD:

Alternating EMOM x 35 mins (7 rounds)

  • Min 1: 0:30 sec L-sit hold
  • Min 2: Back Rack Barbell standing hold (0:30 sec @ 1RM BS)
  • Min 3: 0:30 sec of max distance handstand walk (scale: 0:30 wall walks)
  • Min 4: 0:30 sec Skin the cats (on the rings) (scale: skin the cat while feet on ground)
  • Min 5: 0:30 sec DBall/sandbag bear hug hold (really heavy)
Posted in WOD