Mobility:
2 Min Calf Smash
2 Min Bow and Arrow Stretch

Warm-up:
2 Rounds...

  • 15 Sit-ups
  • 15 Russian Lunges
  • 15 Burpees
  • 200m Row/Run/Ski

Skill:
8 Min EMOTM
Odd Min: Max effort L-Sit (Rings or Parallettes)
Even Min: Max effort Handstand Hold (40 sec. Max)

Workout:
20 Min AMRAP

  • 100 Double-unders
  • 100' Walking Lunge

Main Site WOD 9/25/16

Scaled:
100 Singles & 50' lunge w/30 Sec. rest after each round