11.28.16

PERFORMANCE
A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Muscle Ups x 90 sec max reps
Station 2 – Strict Handstand Push-Ups x 90 sec max reps
Station 3 – Alternating Pistols x 20 reps
B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Chest to Bar Pull-Ups
10 Ring Dips
15 Wall Ball Shots (20/14 lbs)
FITNESS
A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Strict Supinated-Grip Pull-Ups x 12 reps
Station 2 – Strict Handstand Push-Ups or L-Seated DB Presses x 12 reps
Station 3 – Alternating Pistols or single leg squats x 20 reps
B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Pull-Ups
10 Push-Ups
15 Wall Ball Shots (20/14 lbs)