4.17.2014

 In WOD

Warm Up

2 Rounds

  • 1 Length Bear Crawl
  • 1 Length Walking Lunge w/ twist
  • Hang x 45-60 seconds

Strength/Skill

4 Rounds NOT for time

  • A1: Deadhang Pull Ups x 4-6 reps 
  • A2: Nose to Wall Handstand Hold x 60 seconds
  • A3: Ring Fallouts x 6-8 reps @ 3111
  • A4: Double Unders x 60 seconds

MetCon

Prowler Relay Party

OR

Row 500m – Rest EXACTLY 90 seconds – Row 500m (Max Effort)

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