Wednesday 13.01.2016

A: 4 rounds each: 1min alternating one arm passiv hang (alternate hands every 5-10s) 1min handstand hold with alternating shoulder taps.

This is for quality! Scale if needed, go down to 45 or 30s each, if one arm hang or shoulder taps are not possible, do both arm actice hang and 30s-60s handstand hold

B: 10 rounds: max rounds shuttle sprints in 20s (10m), 5 max height burpees, 45s rest. Set timer 45s/45s.

Start in two heats, one is resting while other half work. Scale down rounds if needed, as soon as people slow down to much

C: 50 evil wheels, not for time