Jan.23.17

CF WOD:

Every 2 minutes, for 18 minutes (3 sets each) of:

Station 1 – 4-8 Ring Muscle-Ups

Station 2 – 50-75 Foot Handstand Walk

(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)

Station 3 – L-Sit x 60 seconds

(accumulate the time if you’re unable to maintain this position unbroken)

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Three sets for max reps against a 3-minute running clock:

Row 600/500 Meters

Pull-Ups x Max Reps

Rest 3 minutes

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