Thursday March 8th 2017

A.
Every minute, on the minute, for 12 minutes (3 sets) of:
Interval 1 – Wall-Facing Handstand Marching x 20 reps
Interval 2 – L-Sit Hold x 30-45 seconds
(accumulate the time if you cannot sustain the hold)
Interval 3 – Ring Muscle-Ups x 4-6 reps or Ring Pull-Ups (with False Grip) x 8 reps
Interval 4 – Reverse Snow Angels x 10 reps @ 2020

B.
For time:
Row 1000 Meters
50 Single-Arm Dumbbell Snatches (55/35 lbs)
30 Toes to Bar

Boom Lite

A.
Every minute, on the minute, for 12 minutes (3 sets) of:
Interval 1 – Ring Pull-Ups Scaled x 10 reps
Interval 2 – Reverse Snow Angels x 10 reps @ 2020
Interval 3 – Handstand Marching on Box x 30 reps
Interval 4 – L-Sit Hold x 30-45 seconds

B.
For time:
Row 1000 Meters
50 Single-Arm Dumbbell Snatches
30 Hanging Leg Raises or 50 V-Ups