COMPETITION DAY

Posted on: 26th August 2017

TYPHOON OPEN 17.3 (no WOD classes)

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WOD

2nd March 2017

Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps (OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps) Station 2 – Handstand Walk x 10 meters (use partner assist or Handstand Wall Runs if you don’t have handstand walks yet) Station 3 – L-Sit or L-Sit Progression x 45-60 seconds 3RFT: Run 400 Meters 10 Strict Handstand Push-Ups 15 Chest-to-Bar Pull-Ups 20 Alternating Pistols

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