Monday 1/4

Cash In: 1 x 800

Cash Out: 2×25 floor wipers

 

Basic

Every 2 minutes, for 12 minutes:

  • Minutes 1-2 & 7-8: Supinated-Grip Strict Pull-Ups x 3-8 reps
  • Minutes 3-4 & 9-10: L-Sit Hold x 30 seconds accumulated time
  • Minutes 5-6 & 11-12: Handstand Walk x 10 meters OR 45-60 second Handstand Hold

Four rounds for time of:

  • 14 Alternating Dumbbell Snatch
  • 14 Sit-Ups
  • 400 Meter Run

 

Performance

Every 2 minutes, for 12 minutes:

  • Minutes 1-2 & 7-8: Rope Climb x 2 ascents
  • Minutes 3-4 & 9-10: L-Sit Hold x 30 seconds accumulated time
  • Minutes 5-6 & 11-12: Handstand Walk x 10 meters

Four rounds for time of:

  • 14 Alternating Dumbbell Snatch (55/35 lbs)
  • 14 Toes to Bar
  • 400 Meter Run
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