160211 - CrossFit

E3M18M
M1-3 rope climb technique work (no more than 3 ascents)
M4-6 handstand hold work (work freestanding if you can) 
M7-9 10 roll to standing
M10-12 rope climb technique work (no more than 3 ascents)
M13-15 handstand hold work (work freestanding if you can) 
M16-18 10 hollow rocks to standing

WOD
3 rounds
2:30 row for max calories
:30 rest
2: HSPU
1: pull-ups
rest 3:

Michael ReynoldsCFNFC, CrossFit, rope climbs, HS hold, roll to standing, row, HSPU, pull-upsComment