Tuesday September 20, 2016

(Practice / Phosphogenic 1-10 sec bursts)

Warm-up (15 min)

Skill of the Day

Handstands: Max Effort Handstand Walk OR Hold (10 min)

Rest 3 min

WOD

Work for 3 rest 1 (5 rounds = 20 min total))
10 Push Presses (115/75)
100ft Jog around turf/rubber
10 BB Sumo Dead High Pulls (115/75)
100ft Jog around turf/rubber
5 Butterfly Sit-up to Stands (optional DB foot anchors if needed)
100ft Jog around turf/rubber
10 Alternating Scissor Jumps / leg (back knee kisses the ground)
100ft Jog around turf/rubber