DEC 5th MONDAY

WARM UP 2-3X
ROW 2 min
3 Wallwalks
10 Airsquats
10 RINGROWS
10 Lunges
10 Spider-Man push ups

STRENGTH
20 RM BACKSQUAT

WORKOUT 15.4
Complete as many reps as possible in 8 minutes of:

3 handstand push-ups

3 cleans

6 handstand push-ups

3 cleans

9 handstand push-ups

3 cleans

12 handstand push-ups

6 cleans

15 handstand push-ups

6 cleans

18 handstand push-ups

6 cleans

21 handstand push-ups

9 cleans

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
POST WOD 3X 10
Plate crunch
Russian twist w/weight
Supermans

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