S&C 03/30/2018

Grit Strength and Conditioning – Strength & Conditioning

Gymnastics

Every 2 minutes, for 18 minutes (3 sets each) of:

Station 1 – 4-8 Ring Muscle-Ups (ring dips or muscle up progression)

Station 2 – 50-75 Foot Handstand Walk (20 Wall facing handstand marches)

Station 3 – L-Sit hold on ring or bar x 60 seconds

(accumulate the time if you’re unable to maintain this position unbroken)

Metcon (Time)

For time:

40 Wall Ball Shots (20/14 lbs)

20 Burpees

30 Wall Ball Shots

15 Burpees

20 Wall Ball Shots

10 Burpees

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