Thursday

Pre WOD

Every minute, on the minute, for 12 minutes (3 sets) of:
Interval 1 – Wall-Facing Handstand Marching x 20 reps
Interval 2 – L-Sit Hold x 30-45 seconds
(accumulate the time if you cannot sustain the hold)
Interval 3 – Ring Muscle-Ups x 4-6 reps or Ring Pull-Ups (with False Grip) x 8 reps
Interval 4 – Reverse Snow Angels x 10 reps

WOD

For time:
Row 1000 Meters
50 Single-Arm Dumbbell Snatches (50/35 lbs)
30 Toes to Bar

Alternate WOD (if you’re doing 18.2 Friday)

Row for 10-15 minutes