200 Meter Run

2 Rounds:
15 x Air Squats
10 x Push Ups
5 x Pull Ups
30 sec Hollow Hold

200 Meter Run

21Aug2015

5 Rounds for Time (cap) of:

15 x Ring Push-Ups
Hold 30 sec. Parallettes L-Sit (*penalty*)

**Parallette Holds should be in a L-Sit position or scaled to feet tucked & lifted.  Legs cannot be braced.
**The key is to engage the back by pulling the shoulders towards the hips.
**Penalty is that for every time a foot touches the ground in the hold, 2 x Burpees are completed.

Example:  If Jane's foot touches the ground because she relaxes, 2 x Burpees will be completed.  She then completes her remaining hold time, hoping to stay off the ground.