WEDNESDAY 9-16-15

 

 

WARM UP 3X
200 m run
10 Lunges
10 Bar Taps
10 sec Handstand hold

Then3X
10 SHPT
30 Hallow hold w/pvc
30 sec arch hold w /Pvc
10 Hallow Rocks
10 arch Rocks

WOD
-2 Rounds with 3 min Rest between rounds WEIGHT INCREASE ROUND 2 also a deficit HSPU

6 MIN AMRAP
3 HANG Power cleans 135/95
6 HSPU
9 T2B

3 Min Rest

6 MIN AMRAP
3 power Cleans 155/115
6 HSPU w/ 45 plate deficit
9 t2B

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