WOD: Wednesday 23/03/2016

Every 2 Mins, for 18 Mins (3 Sets):
Station 1: Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps
(OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)
Station 2: Handstand Walk x 10m
(use partner assist or Wall Climbs/Shoulder Taps if you don’t have handstand walks yet)
Station 3: Strict Toes to Bar x 5-8 reps @ 3111

then:

Complete 4 Sets - Each for time of:
Row 500 Meters
40 Double-Unders
20 Push-Ups

Rest as required between sets but should be completed within 16 Mins.

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