Wednesday 120104

Competition A
Description: 3 rounds of:
5 Handstand Push-ups
10 Wall Balls
15 Sit-up (GHD)s or ab mat

This is not a timed workout.

Competition B
Description: Four sets of:
Muscle-Ups x Max Reps
Rest 30 seconds
Strict Pull-Up x Max Reps
Rest 30 seconds
Ring Dips x Max Reps
Rest 30 seconds
Tempo Push-Ups x Max Reps
(the set is over as soon as you have to pause at either the top or bottom of the push-up)
Rest 30 seconds
Row 500 Meters
Rest 2 minutes

Fitness/Performance A
Description: 4 rounds of:
6 Push Presses (increase in weight each set)
Rest 90 seconds
20 Dumbbell Walking Lunges
Rest 90 seconds

This is not a timed workout.

Fitness/Performance B
Description: 21-15-9 reps of:
Wall Balls
Push-ups
Sit-up (abmat)s

Post total time.