WOD: Thursday 17/05/2018

**CrossFit Junior Teens @ 4:15**

Every 2 mins, for 18 mins (3 sets each) of:
Station 1 – 4-8 Ring Muscle-Ups
Station 2 – 25-50m Handstand Walk
(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)
Station 3 – L-Sit x 1 Min
(accumulate the time if you’re unable to maintain this position unbroken)

then

Two sets for times of:
25/30 Cals of Assault Bike
20 Burpee Box Jump-Overs (24″/30″)
Rest 6 mins

You have a long rest period for this workout, but the expectation is that it will be a 100% effort sprint when you’re working.

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