[youtube=http://www.youtube.com/watch?v=P9jF6aGlBVE]WOD

AMRAP 20 minutes:
10 Ring Rows
5 Hollow to Superman (1 = roll to the left, back to center, roll to the right, back to center)
10 Ice Cream Makers

Don’t be deceived by the cute name; this exercise would scare the pants off Ben and Jerry. The Ice Cream Maker is part of the progression towards learning a Front Lever, but it also stands alone as a potent exercise. It is a combination of a pullup and a front lever, so it works almost every muscle in your body, especially the pulling muscles in your arms and back.

FOUNDATIONS WOD

“WTF”
2 Rounds for Time:
400 Meter Run
15 Lunges on Each Leg
15 Pullups
15 Front Squats (95/65)
15 Burpies
15 Overhead Squats (95/65)

Skills: Overhead Squat, Thruster