161228

Wednesday

A.M. Around the World + Core/Scap

7 sets @ easy pace

1 min Bike

1 min Row

1 min Bear Crawl + Reverse Bear Crawl (30 sec each)

1 min Skip Rope

1 min Moderate/light Sled Drag w/ single arm OH carry (R arm 30 sec, L arm 30 sec

Complete. Zeus rope. 135 sled. 53 kb.

+

3 sets

10-12 Strict Toes to Rope (hang from Rope and do strict Toes to Bar

30 sec Tripod Headstand Hold

15 sec Single Arm Wall-Facing HS Hold

Complete. 12 across.

P.M. Snatch/Clean Low Vol + UB Gymnastics + Anaerobic Threshold

For time:

104 Wallballs, 20# (unbroken on wallball)

52 Pull-Ups

4:14

Rest until 7 min mark

@ 7 min mark start…

4 rounds for time:

28 Pistols

15 Power Cleans, 115#

7:00-13:14 (6:14)

+

Rest as needed to full recovery

100 Kipping HSPU’s for time:

6:17