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WOD 20160707


WOD 20160707

Skills and Drills
Every 90 seconds, for 18 minutes 
Station 1 – Rolling Pistol or Roll to Candlestick x 10 reps (this is a drill for kipping on ring muscle ups and strength through pistols if you do level 1-really focus on opening your hips on both scales)
Station 2 – 30 seconds for Max Reps of Strict Handstand Push-Ups or 5-second Eccentric Descent Handstand Push-Ups
Station 3 – 60 seconds of Hollow Body Hold
Station 4 – Bar Muscle-Ups or Ring Muscle-Ups x 3-5 reps (scale 1: jumping ring muscle ups or banded bar mu scale 2: ring mu transitions)

3 sets of each

60 seconds of Burpees
Rest 60 seconds
60 seconds of Box Jump or Step-Overs
Rest 60 seconds
60 seconds of KB Plank Rows
(hold push-up position, row left, row right…repeat—no need to push up on kb each time)
Rest 60 seconds
60 seconds of Toes to Bar
Rest 60 seconds

3 sets max reps

ZP Leaderboard

Skills and Drills pass/fail and notes

Metcon max reps overall (in notes add individual maxes)

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