June 26th, 2012

Workout of the Day

A.  Three sets, not for time, of:

L-Sit x Max Hold

Handstand Walk x 15 Meters

Skin the Cat x 3-4 reps

B.  Take 10-12 minutes to build to a heavy Snatch Balance

C.  “Lil’ Nate”

Complete as many rounds and reps as possible in 8 minutes of:

2 Muscle-Ups

4 Handstand Push-Ups

8 Kettlebell Swings (32/24 kg)

Rest exactly 4 minutes, and then . . .

For time:

Perform exactly as many rounds and reps as were completed in the 8-minute AMRAP above of:

2 Muscle-Ups

4 Handstand Push-Ups

8 Kettlebell Swings (32/24 kg)

A)L-sit: 30,20,20 sec

HS walk: still very broken up, but feel that I am getting closer to getting it

Skin the cats :4,4,4

B)165#. Failed at 175# and ran out of time.

C1)4 Rnds + 2 HSPUs

C2)11:27

All strict HSPUs