170110

Skill Work:
Every 2 minutes, for 24 minutes (4 sets)of:
Station 1 – Ring Rows x 10-12 reps @ 2111 (2 sec. eccentric (descent down) motion, 1 sec. at bottom, 1 sec. pull, 1 sec. rest at top)
Station 2 – Nose-to-Wall Handstand Hold x 60 seconds
Station 3 – L-Sit or Hollow Hold x 60 seconds
(accumulate the time if unable to maintain this position unbroken)

WOD:
8 Minute AMRAP:
50 Double Unders
10 Alternating KB Snatch 53/35

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