January 7, 2015 – Performance

Workout of the Day A. Every 2 minutes, for 12 minutes: Minutes 1-2 & 7-8: Rope Climb x 2 ascents Minutes 3-4 & 9-10: L-Sit Hold x 30 seconds accumulated time Minutes 5-6 & 11-12: Handstand Walk x 10 meters B. Four rounds for time of: 14 Alternating Dumbbell Snatch (55/35 lbs) 14 Toes to Bar 400 Meter Run