WOW – SATURDAY 11.11.17 – “VAN AALTEN”
WARM UP
Complete a 6 minute AMRAP of:
5 Pull Ups
15 Butterfly Sit Ups
20 PVC Pass Throughs
4 Inch Worms
MOBILITY & SKILLS
Dynamic Stretch – Wall Ball Clean – Wall Ball Shots – Kipping
CONDITIONING
“VAN AALTEN” *
AMRAP (with a Partner) in 20 minutes
2000 meter Row / partner Handstand
150 Wall Ball Shots / partner Handstand
Max Toes-to-Bars (alternate sets)
One partner works on the row and wall ball shots while the other partner holds in handstand. Once the wall balls are complete both partners move to the toes-to-bar, with one partner working while the other rests, alternating and performing as many toes-to-bar as possible in the remaining time.
*CROSSFIT MAYHEM HERO WOD
