1min/ station
30s rest btw stations

1. Arm over arm sled pull
2. Sled hammer hits
3. Suitcase carry, single arm. 20+20m
4. rest

FLEXIBILITY:
Test Pistol

3 minutes Hip Capsule Distraction

3 minutes Ankle Distraction

15 Squats

Re-test Pistol

http://gymnasticswod.com/wod?field_focus_tid=96

3 x 10 V.1/120s

5 - 5 - 3 - 3

• 30/25 reps for time of:
Ring Muscle Ups

Tabata thruster

On odd-numbered rest intervals, hold at the bottom of the squat. On even-numbered rest intervals, hold with the load overhead.

♀ 45 lb. ♂ 65 lb.

3 max-duration L-sits from the floor.

2-3sets:

4+4 Turkish get up
20-40m D-ball carry

4 rounds for time of

• 500-m row
• L-sit, from the ground, for same time as row

Eilinen/lepo