Wednesday 4/26/17

Mobility: Ankles
Skill:
RX: Every 2 minutes, for 12 minutes (2 sets), rotate through the following stations:
Station 1 – Muscle Ups work
Station 2 – Handstand Walking
(use partner assists to learn balance points and accumulate time walking)
Station 3 – Prowler Pushes 120′ pick your weight
Scaled: Every 2 minutes, for 12 minutes (2 sets), rotate through the following stations:
Station 1 – Rope Climb Technique Work – no more than 4 ascents
Station 2 – Freestanding Handstand Hold Work
(use partner assists to learn balance points and accumulate time upside down)
Station 3 – Prowler Pushes 120′ pick your weight
Strength: None
Metcon:
Optional Core:
AMRAP in 4 minutes
20 bicycles (l + r = 1 rep)
15 butterfly position situps
10 double crunches