WOD | 5/10/18 Thursday | CrossFit 791

WOD | 5/10/18 Thursday | CrossFit 791

May 09, 2018

Thursday 5/10/18

Skill

Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – 4-8 Ring Muscle-Ups
Station 2 – 50-75 Foot Handstand Walk


(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)


Station 3 – L-Sit x 60 seconds


(accumulate the time if you’re unable to maintain this position unbroken)

WOD

Two sets for times of:
30/25 Calories of Rowimg

20 Burpee Box Jump-Overs (30″/24″)
Rest 6 minutes

You have a long rest period for this workout, but the expectation is that it will be a 100% effort sprint when you’re working.