Wednesday 1.10.18

Strength/Skill: Interval Holds

• 40s KB Farmer’s hold
• 20s rest
• 30s Ring support
• 30s rest
• 30s Hanging L-sit / Knee-tuck hold
• 30s rest
  • 3 rounds

WOD: AMAP

• 2 min Max Cal Row
• 1 min rest
• 2 min Max HRPUs (FBs do Ring Pushups)
• 1 min rest
• 2 min Max Cal Bike
• 1 min rest
• 2 min Max V-ups
• 1 min rest
  • Repeat 1 more time
    • Athletes 25-27 use erg for both