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12.30.16

30
Dec

12.30.16

Warm Up:
2:00 choice run, row, bike or jump
Every minute, on the minute, for 12 minutes, complete:
Minute 1: V-Ups x 15 reps
Minute 2: Prone PVC Pipe Pass Thrus x 10 reps
Minute 3: Single-Leg Banded Good Morning x 10 reps per side

Gymnastic Skills & Drills
One set of:
Kipping Swings on Bar x 20 reps

followed by …

Every minute, on the minute, for 9 minutes:
Minute 1: Bar Muscle-Up Foot Taps x 5-6 reps
Minute 2: Shoot it Drill- 2 boxes or benches side by side. Start in a plank position with legs behind. Then shoot legs thru and out straight in front
Minute 3: L-Sit Hold x 30 seconds

WOD:
3 sets of:
1-2 Muscle ups- sub 2 ring dips + 2 c2b pull ups
rest :60
10 HSPU – sub pike hspu from a box
rest :60
14 alternating pistols
rest :60

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