MARCH 7, 2016

[fullwidth background_color=”” background_image=”” background_parallax=”none” enable_mobile=”no” parallax_speed=”0.3″ background_repeat=”no-repeat” background_position=”left top” video_url=”” video_aspect_ratio=”16:9″ video_webm=”” video_mp4=”” video_ogv=”” video_preview_image=”” overlay_color=”” overlay_opacity=”0.5″ video_mute=”yes” video_loop=”yes” fade=”no” border_size=”0px” border_color=”” border_style=”” padding_top=”20″ padding_bottom=”20″ padding_left=”” padding_right=”” hundred_percent=”no” equal_height_columns=”no” hide_on_mobile=”no” menu_anchor=”” class=”” id=””][fusion_text]GYMNASTICS:

Every 5 minutes, for 15 minutes (one set of each):
Station 1 – Rope Climb Skill Practice
(if you’re proficient with rope climbs, work on legless, if you’re proficient with legless, work on L-seated legless rope climbs)
Station 2 – Handstand Walk Practice
(use this time to accumulate time inverted and perfect your ability to balance and move – utilize partners to help spot you and allow you to extend your time upside down)
Station 3 – Muscle-Up Skill Practice
(pick a progression to work on the aspect of your muscle-up that needs the most work)

 

WOD:

For max reps:
3 Minutes of Assault Bike (or Rowing)
3 Minutes of Strict Handstand Push-Ups
3 Minutes of Rowing (or Assault Bike)
3 Minutes of Ring Dips
3 Minutes of Push-Ups[/fusion_text][/fullwidth]