Tuesday November 29th 2016

Tuesday!
Warmup:
2:00 Double Under Practice
15 Situps
15 Ring Rows

A.
Every 2 minutes, for 12 minutes:
Minutes 1-2 & 7-8: Rope Climb x 2 ascents
Minutes 3-4 & 9-10: L-Sit Hold x 30 seconds accumulated time
Minutes 5-6 & 11-12:Handstand Walk x 10 meters OR 45-60 second Handstand Hold

B.
Four rounds for time of:
14 Alternating Dumbbell Snatch (55/35 lbs)
14 Toes to Bar
75 Double Unders / 90 Seconds Practice

Boom Lite:
Warmup: Same as above

A.
Every 2 minutes, for 12 minutes:
Minutes 1-2 & 7-8: Supinated-Grip Strict Pull-Ups x 3-8 reps
Minutes 3-4 & 9-10: Hollow Hold x 60 seconds accumulated time
Minutes 5-6 & 11-12: 45-60 second Handstand Hold against wall

B.
Four rounds for time of:
14 Alternating Dumbbell Snatch
14 Sit-Ups
50 Jump Rope / 90 Seconds Practice