Monday, February 9, 2015

Prep
3x
10 m bear crawl square
10 bandy lat pull down
10 walking lunges (ea. leg)
30 jumping jacks

Advanced
AMRAP in 101 legless rope climb200 m shuttle run

Intermediate
AMRAP in 101 rope climb200 m shuttle run

Beginner
AMRAP in 101 beginner rope climb200 m shuttle run

Advanced
20 strict pull ups

Intermediate
15 strict pull ups

Beginner
10-15 banded pull ups

Advanced and Intermediate
3-5x
5 ice cream makers
30 second handstand hold

Beginner
3x
10 hollow rocks
2 wall walk ups

Mobility
forearm stretch
couch stretch
calf smash/stretch