WOD for Sunday, Mar 17, 2019

Skill 17-03-2019

1a) Ring Muscle-up Transitions x 40s of Practice
– Rx+: Ring Muscle-up Volume Accumulate x 2-4 reps per set

1b) Gymnastics Static Hold x 10-20s
– L-Sit
– Handstand Hold
– Ring Support
– Free Standing Handstand

This section will approx 15mins of work. Total rounds somewhere around 5-6. Rest as needed between movements.

Conditioning 17-03-2019

3 Rounds:
400 meter Run / 500m Row / 500m Ski / 20-30 Assault Bike / 1+½ Stairs
7 DB Man Makers @50/30s
Rest 2:00

Extra Credit 17-03-2019

Banded Pulldowns: 3 x 20. Rest 60s.

Open Gym

Make a note of your achievements in 'Open Gym'

Vastaa