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Wednesday, 9/23

Cash out…100 sit ups for time!

Basic & Performance:

  • Every 90 seconds, for 12 minutes (2 sets of each):
  • Station 1 – Muscle-Ups x 3-8 reps
  • (or low-ring muscle-up transitions x 3-8 reps, or ring dips x 6-8 reps @ 2111)
  • Station 2 – Arch to Hollow Rolls x 20 reps
  • (alternate from holding a supine hollow body position to a prone arch/superman position without your hands or feet touching the floor)
  • Station 3 – Supine Ring Rows x 10-12 reps @ 2111
  • (get as horizontal as possible, maintain engaged glutes and abdominals throughout the movement)
  • Station 4 – 45-60 seconds of Handstand Walking – use a partner to assist if necessary
  • (OR 45-60 second Nose-to-Wall Handstand Hold if you need more time to get comfortable upside down)


Against a 2-minute running clock, complete a total of six sets of the following:

  • Row 300/250 Meters
  • Push-Ups x Max Reps
  • Rest 2 minutes between sets.
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