Sunday, November 10, 2013

A. Row 300 meters
 2 Rounds of:
Air squats x 10
Toes to Bar x 5

Rest 7 minutes:
4 sets 


In your rest, please work on handbalancing.
Beginners: 30 sec chest to wall handstand
Intermediate: 45 sec chest to wall handstand
Advanced: 60 sec chest to wall handstand

Do the holds only once, on your first rest period. Then for each subsequent rest period, do the following:
Beginners: 30 sec chest to wall hold
Intermediate: 5-10 heel and toe pulls
Advanced: 30 sec handstand x 2 sets (if you can't do 30 sec in one attempt, accumulate 60 sec).


BEGINNERS:
Row 300 meters x 85% intensity
Rest 60 sec.
2 Rounds Not For Time:
air squats x 7
stall bar skin the cats x 3 @ 30x1
Rest 3 minutes
3 sets