LeanX{7/18/15}

 In Daily WODs

Louisville, New Albany – LeanX

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Warm-up

(No Measure)

400m Run

Partner Stretches

Metcon

Metcon (No Measure)

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

Station 1 – Alternating Pistols x 20 reps (or pistol progressions x 4-6 reps each leg)

Station 2 – Handstand Hold x 45-60 seconds accumulated (or Handstand Progression x 45-60 seconds)

Station 3 – Pull-Ups x 6-8 reps @ (or L-sit progressions and strict supinated-grip pull-ups)

Metcon (AMRAP – Rounds and Reps)

Four sets of 3-minute sprints of either:

“Cindy”

5 Pull-Ups

10 Push-Ups

15 Air Squats

– OR –

“Mary”

5 Handstand Push-Ups

10 Pistols (alternating legs)

15 Pull-Ups

Perform as many rounds as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round. Score total number of rounds completed

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