TUESDAY 6-14-16

WARM UP
A)
3X
10 X Banded pull aparts
10 X w’s
10X Victory’s

B) 3X
5 X Bridge Rocks
*Max Time Headstand Hold
(Freestanding RX)
*Max Time Handstand Hold
(Use a spotter if freestanding)

C) 3X 5 w/ a 5 sec count lowering down
HSPU Negatives on a 45 Lb Plate( or if using 2 pads go to 1)
2-3 min between sets

D) ME X 3
Kipping HSPU
RX use 45’s (if using ab mat add a 25 also)
WOD FOR TIME
RX
30 Cal Row
20 c2B Pull ups
10 Power Clean & Jerk 95/135

(SCALED) FOR TIME
30 cal Row
20 Pull ups
10 Power Clean & Jerk 75/115

POST WOD

CORE superset

A1) 3X 15-20 GHD SIT UPS

A2) 3X 1 min weighted plank

A1) (scaled )3 X 15-20 Sit ups with M Ball

          A2)3X 1 min Plank

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