WOD for 1/16/17

Skill:
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)

-scaling and progression options will be posted at the gym

WOD:
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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