HOLD STILL!!

Above: Every heard the Yo Gabba Gabba song that goes like this? "Wiggle, wiggle, wiggle - Go! Wiggle, wiggle, wiggle - Go! Ho-o-o-o-ld St-i-i-i-i-ll!"

EQUIPMENT: Barbell (95/65)(Rx+: 115/85), KB (53/35), Rings, Pull-Up Bar, Rower

WARM-UP:

*Active Stretch

*400m Run

*400m Row

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WORKOUT PATTERN:

4 Rounds @ Ea. Station (8 min.) -

*1 min. AMRAP x Active Movement 

*1 min. x Static Hold

*SCORE = Total # Reps of Active Movement

*PENALTY: Deduct 3 Reps for every drop from Static Hold

#1: 4 Rounds -

*1 min. AMRAP Power Clean + Press 

*1 min. x OH Barbell Hold

(Score: total Clean & Press over 4 rnds. (less any penalty deductions))

#2: 4 Rounds -

*1 min. AMRAP KB Swing

*1 min. x Handstand Hold v. Wall (sub: 90 degree decline plank)

(Score: total KBS over 4 rnds. (less any penalty deductions))

#3: 4 Rounds -

*1 min. AMRAP Front Squat

*1 min. x Top of Ring Row Hold

(Score: total Squat Clean over 4 rnds. (less any penalty deductions))

#4: 4 Rounds -

*1 min. AMRAP Deadhang Toes-to-Bar

*1 min. x Hold Plank (atop hands)

(Score: total T2B over 4 rnds. (less any penalty deductions))

TOTAL WORKOUT SCORE 

= Total C&P + Total KBS + Total FS + Total T2B