Wednesday January 4, 2017

SOD:
A1. Tripod handstand hold 4X 30 sec - https://youtu.be/XjeHY_-yewM
(scale to knees tucked to chest, or on elbwos, or butt against the wall and just trying to find balance.) Rest 30 sec => A2
A2. Muscle-ups 4X2-3 Rest 60 sec => A1
Substitute 3 Chest To Bar + 3 dips (do all 3 ctb, then all 3 dips @ 1x per set)

WOD: 5 rounds for quality:
3 wall walks
6 double KB front rack walk lunge
9 Toes To Bar