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Backwards test

13450039_1043145509113728_8233259428197174815_nTuesday, 7/18/2017.

WARM UP: 

Backwards tic tac toe relay
alt stations 2 x 30 sec

  • mat tuck jumps/ tuck jumps 2 plank
  • HS kick ups/toe taps

SKILL/STRENGTH FOCUS:
3-4 rounds for quality
10 sec ring support or bar support + negative dip
rope climb attempt

ADVANCED
Muscle ups
1 x muscle up or 1 x box MU with dip
1 x legless rope climb

WOD:
Part 1: 2 rounds
10-20 x OH back step lunge
200 m backwards run
30-50 ft backwards walk crab hold/wt crab

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