12.14.16

image

 

Warm up

500m row

3 rds

  • 30 jumping jacks
  • 20 ft bear crawl
  • 10 air squats

WOD

Metcon

5 RFT

  • 4 bar muscle ups (1 pull up + 2 dips =1 mu)
  • 6 meter(20ft) handstand walk (50 shoulder taps, 3 wall walks, 50 plank shoulder taps)
  • 8 pistols ( weighted counter balance, elevated heel, single leg box squat)
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