WOD for 11/19/15

Skill:

Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds

(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)

Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters

(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)

Minutes 5-6, 11-12 & 17-18:

L-Sit Hold x 45 seconds accumulated time
WOD:

Against a two-minute running clock, complete as many reps as possible of:

3 Hang Cleans (135/95 lbs)

6 Shoulder to Overhead

9 Front Squats

Burpees x Max Reps
Rest 2 minutes between sets, and complete for a total of 5 sets

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