Work Out of the Day
“2015 Masters Event 1” (click for video)
As many rounds as possible in 5 minutes of:
5 muscle ups
10 power cleans, 155/105lbs
then,
3 rounds for quality:
10 strict toes to bar (3 seconds up, 3 seconds down)
1 legless rope climb
15 hip and back extensions (3 seconds up, 3 seconds down)
1 L-sit rope climb
Post reps to beyond the whiteboard.
Basics
As many rounds as possible in 5 minutes of:
5 burpees
10 kb swings, 53/35lbs
then,
As many rounds as possible in 10 minutes of:
30 second hollow body hold
10 pushups
30 second arch hold
10 pushups
Post reps and time to beyond the whiteboard.