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