Wednesday – 201209

Wednesday – 201209

First Ring Muscle Up! Congrats Geoff!

SWOD

3 rounds of:
Hang from rig x 30 seconds (Single-arm x 15 sec each if possible)
Single-arm KB Waiter Carry x 50-ft/arm
Seated Leg Lift-overs w/ KB x 10 reps (Over & Back = 1)

WOD

For time:
Run 800m
25 Handstand Push Ups
Run 400m
50 Toes to Bar
Run 400m
25 Handstand Push Ups
Run 800m

……….

BURN

For time:

5 rounds of…
5 Pull-ups
10 Push-ups
15 Air Squats

Then, 4 rounds of…
8 Handstand Push Ups
15 KB Swings

Then, 3 rounds of…
15 Box Jumps
15 Knees to Elbows

Then 2 rounds of…
20 Wall Balls
30 Sit-ups

Then 1 round of…
50 Burpees

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