WEDNESDAY 8-3-16

WARM UP

2 min Jump rope

then 3x

10x SHPT

10 x goodmornings

10 x SQUATS

10X RING ROWS

15-20 sec LAYING HANDSTAND DRILL

 

SKILL 3 SETS

Max effort Handstand push ups with 1 minute  time limit for each set.

1 ROPE CLIMB

 

 

WOD

5 Rounds

5 Strict Pull ups (scaled  RingRows)

7 SH2OH 75/115 (scaled 65/95)

40 DU (120 SU)

 

POST WOD

TABATA 20 sec work 10 sec Rest 4 Rounds alt movements

Hallow Rock

superman rocks (arch Rocks)

 

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