Wednesday160316

Fitness, Performance Gymnastics
Every 2 minutes, for 18 minutes:
Station 1: Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps
(OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)
Station 2: Handstand Walk x 10 m
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Station 3: Strict Toes to Bar x 5-8 reps @ 3111

Fitness, Performance Workout
Every 4 minutes, for 20 minutes
(5 sets):
Row 500 Meters
40 Double-Unders
20 Push-Ups
Alternatively, perform in teams of two as quickly as possible. As soon as the Concept 2 is available, the next person may start rowing. Goal is for both partners to finish their 5 sets as quickly as possible.