1/3/2017

AM
A1. Hand Stand Walk; 50' AFAP x 4 sets; rest 30 seconds 
:40 - :31 - :38 - :31
I made it about 30-35', came down and then finished the last 15-20'

A2. L-Sit Hold; AMSAP x 4 sets; rest 2:30
:16 - :20 - :20 - :19

+
Respiration Work 
15 Sec Assault Sprint @ 1000+ watts (how it felt here) 
rest 45 seconds 
15 Sec Row @ 1:30/500m pace 
rest 90 seconds 
x7
rest 5min 
x2 total sets 
(now 14 total) 
Finished all of them, got to use an assault bike as well.

PM(or whenever you get a chance) 
A1. Single arm DB OH knee drive with press (lengthen and press the working arm as high as you can get it); 6/side x 5 sets; rest 45 sechttps://www.dropbox.com/s/n6mg6slbxpdzzxd/MVI_5593.MOV?dl=0
A2. Good morning position wall assisted plate rotations; 6/side x 5 sets; rest 45 sec https://www.dropbox.com/s/hszj55k441ycou6/MVI_5596.MOV?dl=0
B1. Good Morning Hip Rotations; 10/side x 5 sets; rest 45 seconds 
B2. Single Arm Bear to Bridge; 5 reps/arm x 5 sets; rest 45 seconds 
C. Wrist mobility; https://www.youtube.com/watch?v=7k8KLQ_-jAI
PM work completed