G-WOD for Sunday, 8/31/14

1
Sep

G-WOD for Sunday, 8/31/14

G-WOD:

Strict Toes-to-Bar Skill Work:

For QUALITY: 5 ROUNDS:

Hold L Hang  15 seconds 5 Toes to Bar from L Hangs 5 Leg lift from hang to horizontal

then:

Spend a cumulative of 3 minutes in a handstand

then:

Met-con: “Strictly Nicole” 6 Rounds for Time: 400 meter run Max Reps Strict Pull-Ups (use bands to scale or work on negatives by using legs to jump up over bar and then slowly lower down) – make sure these are quality pull-ups!

Stretch: Full Body Stretching Series #2

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