WOD: 2.27.14

“The golden moments in the stream of life rush past us and we see nothing but sand;

the angels come to visit us, and we only know them when they are gone.”

~George Eliot

Photo 2-21-14, 1 56 12 PM


Skill: Hollow Hold

Virtuosity – Episode 2 “Hollow Hold”

Gymnastics WOD:

5 ROUNDS: 45 seconds on, 15 seconds off of:

  • Hollow Holds


PERFORM 1 minute of each exercise for max reps, with 1 minute rest between:


CrossFit – Rope Climb Technique: The Spanish Wrap


“CrossFit Gymnastics Total”

Total of:
Max Rep Muscle-ups
Max Rep Handstand Push-ups
Max Time L-Hold
For total reps plus seconds
*athletes are allowed three attempts at each exercise


CrossFit Gymnastics Total