SATURDAY 2-23-19

WARM UP

100 m run

10 leg swings

10 Alt plank shoulder taps

10 Airsquats

10 spider man push ups 

10 Ring Rows 

Every minute, on the minute, for 12 minutes (3 sets) of:

Interval 1 – Wall-Facing Handstand Marching x 20 reps

Interval 2 – Wall Climb x 4 reps

Interval 3 – Ring Pull ups with False Grip) x 8 reps

Interval 4 – Dips (with or without scaling option) x 12 reps

WOD

5  sets for max reps, each against a 3-minute running clock:

Run 400 Meters

Dumbbell Man-Makers x Max Reps

Rest 3 minutes between sets.

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