Tuesday 11/2/14 – Competition

Workout of the Day
A.
Three sets, not for time, of:
Ring Muscle-Ups x 3-8 reps
Nose-to-Wall Handstand Hold x 60 seconds
Double-Unders x 50 reps

B.
Four sets of:
3-Position Snatch @ 75-80%
(high hang, mid-thigh, below the knee)
Rest as needed

C.
Eight sets of (total of 32 minutes):
45 seconds of Rowing (for max meters)
Rest 15 seconds
30 seconds of Strict Handstand Push-Ups
Rest 30 seconds
45 seconds of 24″/20″ Box Jump-Overs
Rest 15 seconds
30 seconds of Ring Dips
Rest 30 seconds

At the top of each minute, for 32 minutes, you will rotate stations and try to accumulate as many reps or meters as possible of each movement.
If you don’t have strict handstand push-ups, perform a strict substitution – like L-Seated Dumbbell Press.

Compare results to December 31, 2013.

D.
For time (8 minute time cap):
100/70 Push-Ups

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