WOD – Monday, June 21, 2010


WOD – Monday, June 21, 2010

Three rounds for time of:
10 Muscle-ups
10 Forward rolls
20 One legged squats, alternating
Handstand walk 20 yards

Post time to comments.

Four guys who like to WOD

The forward rolls are a new dimension in a CF WOD, but functional as a way to move yourself quickly and within space constraints; and common in grappling arts.  If you cannot perform pistols, then perform one legged squats with one leg behind you on a bench, or while standing on a box with one leg forward and down.  Handstand walks can be done with minimal handstand, donkey kick up and walk a few steps fast; or get to a full handstand and walk the full distance.