January 2, 2019 – Competition

A.
Three sets of:
100-Foot Handstand Walk*
10 Strict Pull-Ups
45 second Front-Leaning Rest on Rings
15 Ring Rows
Rest 90 seconds

If you feel confident with handstands then explore new ways to challenge yourself. Stairs/ramp, weave through cones, walk sideways, or walk backwards.

B.
Every minute, on the minute, for 12 minutes (6 sets):
Odd Minutes: 12-15 Bar-Facing Burpees
Even Minutes: 12 Deadlifts (225/155 lbs)

C.
Five sets for times of:
20/15 Calorie Assault Bike
1000 Meter Bike Erg or 500 Meter Row
400 Meter Run
Rest 3 minutes

D.
Three sets of:
Banded Glute Bridges x 25 reps @ 11X1
Rest as needed
Glute Ham Raises x 6 reps @ 20X1
Rest as needed
Supine GHD Straight Body Hold x 60 seconds
Rest as needed

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