January 23, 2018

January 23, 2018

3 rounds of :

35 seconds on/ 25 sec off of :

a) Inch worm in place

b) kbs

c) pull ups/ring rows

d) no push up burpee


30 minute emom of :
a) unbroken complex of : 1 toes to bar + 1 pullups + 1 chest to bar + 1 bar muscle up
b) 5 sec handstand hold + 1-6 handstand pushups
c) 1-4 rope climbs
d) 4-8 dumbbell burpee deadlifts
e) 30 seconds of triple/double under practice

notes :
- level 2 - same complexes. just not unbroken
- level 3 - 1 knee raise + 3 pull ups, hs hold + pike push ups, seated rope climbs, 35/20, double under practice.
- level 4 -  1 knee raise + 3 jumping tough pull ups, pike push up hold + pike push ups, seated rope climb, weight of choice, double under practice

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