Wednesday 160824

Foundations:
Warm-Up:
1 Lap Run
10 Push-Ups
10 leg swings (each leg)
:30 Handstand hold against wall
:30 Dead Hang on bar
20 Side hop
4 Inchworms

10 Kips

Strength:
A1. SA DL @ 30X1, 3 x 6-10; rest :90 b/t legs
A2. Strict Pull-ups/Ring Rows  3 x 4-6; rest 1:00

MetCon:
For time:

60 Kettlebell Swings
50 Wall Balls
40 HR Push-Ups
30 Goblet Squats
20 Pull-Ups/Ring Rows
10 Burpee Box Jumps

Group:

Warm-Up:
1 Lap Run
10 Push-Ups
10 leg swings (each leg)
:30 Handstand hold against wall
:30 Dead Hang on bar
20 Side hop
4 Inchworms

10 Kips

Strength:

A1. Weighted Supinated-Grip Pull-Ups/Ring Rows x 2-4; Rest :60
A2. L-Sit x :30-:60 hold; Rest :60

MetCon:
AMRAP 5:00:
10 Pull-Ups
10 Wall Balls

5:00 Rest 

AMRAP 5:00:
10 Toes to Bar
10 Walking Lunges

Then 10:00 Z1 Row-Run-AD