Monday – 180716

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SWOD

Every 2 minutes for 12 minutes (2 sets each), complete:
Station 1 – Muscle Up w/ pause @ receiving position & full extension x 2-5 reps
(or Low Ring Muscle Up w/ pause @ receiving position & full extension)
Station 2 – Handstand Walk x 10m
(use partner assistance or perform 30 Shoulder Touches on wall, box, or floor)
Station 3 – L-Sit x 45 seconds (rings or box)

WOD

4 rounds for time of (14 min cap):
12 KB Swings (55/35)
12 Burpees

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