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WOD 20160819

18
Aug

WOD 20160819

Skills and Drills
E2MOM 18 Min
Minutes 1, 7 & 13: Max Muscle-Ups in 45 seconds
Scale: 3 Candlestick Rolls + Muscle Up Ring Progression x 3 reps
Minutes 3, 9 & 15: Handstand Walk x 10 meters
Scale: Handstand wall walks or handstand shoulder taps against wall
Minutes 5, 11 & 17: L-Sit Hold x 45 seconds accumulated time

Metcon
Against a 3 minute running clock, complete:
400 Meter Run
Wall Ball Shots x Max reps
Rest 3 minutes
3 Rounds for score of max wall balls 

*this is an all out sprint-earn your 3 minute rest

ZP Leaderboard

Muscle Ups

Metcon max wall ball score

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