Thursday, March 3, 2016 | "Hold Up, Partner"


Skill:

3 Rounds of (NFT)
~3 Ring Swings
~3 Hips to Rings
~1 Muscle Up + 3 Strict Dips
*If you don't have a MU yet, do 5 False Grip Ring Pullups or 5 Ring Rows instead.

Partner WOD:
5 Minute AMRAP
~Max Pistols
*One partner must be holding a plank
Rest 1 Minute
5 Minute AMRAP
~Max Shoulder to Overhead 115/75
*One partner must be holding a wall sit
Rest 1 Minute
5 Minute AMRAP
~Max Goblet Squats 53/35
*One partner must be holding a handstand
Rest 1 Minute

5 Minute AMRAP
~Max Calories Rowing
*Partner must hold hollow body

Switch places as needed. Reps may only be counted by working partner while other partner is in hold. Have fun!

Web Design by Foreman Creative