12.13.16 Tuesday

A. Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Rope Climb x 1-2 ascents*
Station 2 – Strict Handstand Push-Ups x max unbroken reps**
Station 3 – Alternating Pistols x 14-20 reps***

B. Complete as many rounds and reps as possible in 10 minutes of:
5 Chest to Bar Pull-Ups–>Strict Pull-ups
10 Ring Dips–> Push-ups
15 Wall Ball Shots (20/14 lbs)-> goblet squats

Scaling Opitons

*Station 1 – Strict Chin-Ups x 6-12 reps @ 21X0
**Station 2 – Strict Handstand Push-Ups or L-Seated DB Presses x 8-12 reps
***Station 3 – Alternating Jumping Lunges x 20 reps



    • Everyone will need to FaceTime Jake to get them….jk

      I will post them, just forgot. Yesterday was Rowing. It is also on a whiteboard in the gym.


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